-Warm-up-
10 minutes:
Two rounds:
10 Wall Balls
6 Ball Over Burpees
5 minutes:
Down and Back:
High Knees
Butt Kicks
Carioca
Bear Crawl
-Conditioning-
Medley for time of:
A1. 147/93 Stone Carry, 60 feet
A2. Legless Rope Climbs, 3 ascents
A3. 10 Tire Flips, heavy as possible
B1. Max reps in 2 minutes of:
Single Arm DB Shoulder to Overhead, 70/40
C1. For max time:
Hold top of Dead-lift, 225/155
Double overhand grip only and only one attempt.
-Community Workout-
Five rounds, each for time of:
Run 200 meters
25 Air Squats
Prowler Push, 160 feet (80 there and back)
Run 200 meters
Rest 2-3 minutes between attempts. Guys use at least 50# additional on the sled whereas females use sled only.
Post all results to comments.
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