Featured

Part A: Dynamic Warm Up   Part B: In teams of 2-4 Continuous running clock... Minutes 0-8 AMRAP of 10 KBS (32/24) 5 HSPU Rest 2 mins then...   Minutes 10-18 AMRAP of 10 Pull ups 50 Double Unders Rest 2 mins then...   Minutes 20-28 AMRAP of Tire flips   *One person working at a time * score reps per station *each team member must jump through in and out of tire after each flip

Part A: Tabata sit-ups   Part B: Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order: 20 Cal Row 20 Push-Press #75/#55 20 SDHP #75/#55 20 Front Squats #75/#55   Repeat from Top after list is completed. Rest 1 minute after each time period. Begin at top of list for each interval. Score for total reps in each cycle.

Part A: Dynamic Warm Up Part B: Back Squats minute 0 do 10 reps @65% minute 3 do 8 reps @70% minute 6 do 6 reps @75% minute 9 do 4 reps @80% minute 12 do 3 reps @85% Part C: Push Press   Part D: Open Wod 12.1