8 June 2015

Warm up: (20 mins total)
Roll out (5-10 mins)
Dynamics (3 mins)
Side lying clam shell (5 per side)
RDL Leg swings (10 per leg)
Good mornings (no load, 10)
Pole squats (10)
Inch worm (5)


PARTNER WOD:  One works while one rests, two teams work at each station at one time
Because of limited space (specifically on the sleds)  you will need to partner up with someone of similar ability so that you are not pulling off weights each turn and/or taking slats out.

There is a 3 min rest between rotating stations, score is total reps, not rounds (similar to Fight Gone Bad)

Station A:  5 MIN AMRAP on the boulevard
+1 OH barbell walk (95/125) no racks, blvd length
+1 Sled push (2x35/2x55) blvd length

Station B: 5 MIN AMRAP behind the building
+1 Tire Flips (big tires, may be flipped together with the partner for Rx2)
+5 Sledgehammers

Station C:  5 MIN AMRAP in the parking lot
+1 Sandbag carry (50 m building length)
+1 Wall Climbover (6/8 slats)

Rx2
Station A:
65/95
10's/25's

Station B;
Tire flip with partner

Station C:
Lighter sandbag
4 slats/6 slats

MOD:
Station A
Barbell, no weights
No weights on sleds

Station B
small tires

Station C
Lighter sandbag or kb farmer carry
2/4 slat wall