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Saturday 140817

16
Aug

Saturday 140817


There are certain times in life when you get to truly see how all the hard work in the gym pays off.  For Mel this was one of those times.  “Max beer stein hold.”  Lookin like a BOSS!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 800m Run (Partners Alternate 400m Runs)
  • 20 Burpee
  • 80 Wall Ball
  • 20 Burpee
  • 80 Toe to Bar
  • 20 Burpee
  • 80 DB Thrusters
  • 20 Burpee
  • 80 Box Jump
  • 20 Burpee
  • 800m Run (Partners Alternate 400m Runs)

*Only one person may work at a time.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 800m Run (Partners Alternate 400m Runs)
  • 20 Burpee
  • 80 Wall Ball
  • 20 Burpee
  • 80 Toe to Bar
  • 20 Burpee
  • 80 DB Thrusters
  • 20 Burpee
  • 80 Box Jump
  • 20 Burpee
  • 800m Run (Partners Alternate 400m Runs)

*Only one person may work at a time.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
With a Partner Perform For Time:

  • 800m Run (Partners Alternate 400m Runs)
  • 20 Burpee
  • 80 Wall Ball
  • 20 Burpee
  • 80 Toe to Bar
  • 20 Burpee
  • 80 DB Thrusters
  • 20 Burpee
  • 80 Box Jump
  • 20 Burpee
  • 800m Run (Partners Alternate 400m Runs)

*Only one person may work at a time.

Additional:
  • 10 Minutes Mobility

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