6-30-16

Warm Up: – NTE 3 rounds in 8 min

10 thrusters @ 75/35

15 ring rows

20 situps

Strength: – 100m farmers carry – OH

100m farmers carry – front rack

100m farmers carry – sides

WOD: –  For Time:   “Reds Revenge”

3 man makers @ 40/20

400m medball run @ 20/14

6 man makers @ 40/20

300m medball run @ 20/14

9 man makers @ 40/20

200m medball run @ 20/14

12 man makers @ 40/20

100m medball run @ 20/14

Share