25 Aug 2015

Warm Up:
Roll out posterior chain
Lower body lift prep

Strength:  Front squat 4 x 4 at heaviest weight possible with 2 min rest btwn sets

If you did not do your max reps of handstand push ups or push ups yesterday, you will do them today

WOD:
12 MIN AMRAP
With a partner
1 t & b (blvd) resistance run each partner (use vests)
1 length each (parking lot - OH door to sidewalk) tire sled drag (hook to vest)
200m sandbag carry run together, each partner must carry the sandbag part of the way (min 35#)

Score is total rounds, both partners must complete each station to equal one rep for partial rounds except the run which will count as 2 reps (100 m = 1 rep)

Silvers:
Roll out
Lower body lift prep

Front squats:  4 x 4

WOD:  Same as above, both partners may pull sled together or can choose to sub tire flips