50 Jumping jacks
25 Pass throughs
20 Situps
15 Ovhd Squats
10 Pullups
5 Burpees
Strength
3 Rds not for time
10 Strict Pullups (add weight, if necessary)
10 Handstand Pushups
WOD
Run 400m
100 Overhead Squats for time (#95/65)
(everytime the bar leaves the overhead, locked out position, run 400m)
scale to keep WOD under 15 minutes
Post WOD time
Johnny-8:19(50then 10+reps on10 sec. off on the next 50)
ReplyDeleteChuck-11:04(15#bar)/50 then 10+reps on 10 sec. off the next 50
ReplyDeleteJoey-9:49(53#)
ReplyDeleteDave-21:00 33# w/ red plates
ReplyDeleteJim-19:45 65#
Will.I.am-16:36 95#
Seth-4x5 Squats(105# for 3 good reps)
ReplyDeleteEa. exercise for 3 min. w/1 min. rest in between
Row-34 calories
Box Dips-101
Box Jumps-58
Burpees-21