20130813

Tuesday, 13 Aug 13

Beastmode Engaged.

WarmUp on Board - 15 minutes

- run and row, NOT one or the other

Mobility - 15 minutes

- foam roll

- floss bands

- PVC smashing

- hip, hammy, shoulder stretches

WoD

AMRAP in 12 minutes of:

3 Thrusters @ 65/95#

3 Pullups

3 Box Jumps

6 Thrusters

6 Pullups

6 Box Jumps

9, 9, 9

12, 12, 12

15, 15, 15

18, 18, 18

and so on...

then

Max Effort 4 X 100m sled pulls @ 80#

- put half the group on each end of the 100m

- run the sled back and forth, changing the puller each time

- rest until it's your turn in the rotation again

- run/pull 4 sprints