Warmup: ROM, dynamic stretches, 15 Smurf jacks, 200m farmers carry WOD: In teams of two, with only one person working at a time, complete: 100 Wall Balls (20/14#) 400 Meter Run* 100 Dumbbell Ground to Overhead 400 Meter Run 100 Burpees 400 Meter Run 100 Dumbbell Ground to Overhead 400 Meter Run 100 Wall Balls more »

Warmup: ROM, dynamic stretches, 15 Smurf jacks, 200m farmers carry WOD: In teams of two, with only one person working at a time, complete: 100 Wall Balls (20/14#) 400 Meter Run* 100 Dumbbell Ground to Overhead 400 Meter Run 100 Burpees 400 Meter Run 100 Dumbbell Ground to Overhead 400 Meter Run 100 Wall Balls more »

Warmup:  ROM drills, Run 400m, 10 dips, 10 ring push ups, 10 dislocates Strength:  Find new 1 RM for Bench Press WOD: 3 Rounds 10 ground to Overhead (95/65#) 10 Ring Push ups 200m Shuttle sprints (50m there and back twice) Cooldown:  stretch shoulders, roll out