TEAM WORK

In teams of two:

2 Rounds

800 M Run

50 Push Ups (Hands must release at bottom)

60 Wall Balls

70 Burpees

80 Walking Lunges

                                                           Run  together, one person working at a time.

                        Its the end of the month so makesure you get signed up for your aug. session.  See ya in the BOX....

This is off the mainsite....Scale as needed

"Roy"

5 rounds for time of:

225# Deadlift 15 reps

20 Box Jumps 24" Box

25 Pull-ups

(Womens time to beat is with 155# Deadlift : 16:29 )

Warm Up

With a 45/25# plate over head do 4 walking lunges and 15 steps repeat this up and down the gym 3 times.

Then do some squats and dynamic streching.

Skill

4 rounds 5 reps with proper form of

GHK's (glute-ham killers)

Ring Push Ups (feet on box)

Ring rows 5 sec hold (feet on box)

WOD

1 shuttle runs

30 one arm kettle bell swing (15 per side switch hand at the top of each swing) 35/26#

15 push ups or hand stand push ups

2 shuttle runs

20 one arm kettle bell swing (10 per side switch hand at the top of each swing) 35/26#

10 push ups or hand stand push ups

3 shuttle runs

16 one arm kettle bell swing (8 per side switch hand at the top of each swing) 35/26#

5 push ups or hand stand push ups

The key here is to get the same time on all shuttle runs.  So your last 3 runs should be as fast as your first.  You will nee to rest enough to maintain the same time.  Your score will be your slowest run time.  The rest of the workout will not be timed.  If you can do hand stand pushups.

There are classes all day so come on down.