11.23.2016

Warm Up

In teams of 3, complete 2 Rounds of:

  • Partner A – Run or Row 200m
  • Partner B – Hang from Pull Up Bar
  • Partner C – Wall Walk x 2

Workout of the Day

A. 3 Sets

  • A1: Push Press x 6-8 reps – Rest 60 seconds
  • A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds

B.

With a continuous running clock, perform the following:

  • 0:00 – 1000 Meter Row
  • 5:00 – 50 Burpees
  • 10:00 – 30 Strict Pull-Ups
  • 15:00 – 50 Wall Ball Shots
  • 20:00 – 30 Box Jump Overs
  • 25:00 – 800 Meter Run

-Record your time or the number of reps completed for each of the 5 minute rounds.

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