Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees
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For time, in the dark of night:
1 mile run, as a group
Partition as necessary:
- 100 pull-ups, performed individually
- 200 push-ups, as a group rep-for-rep
- 300 squats, as a group rep-for-rep
1 mile run, as a group
Strength- Deadlift
50% x 6
60% x 4
70% x 2
80% x 2
85% x 2
90% x 2
WOD
12 minute AMRAP with a partner
2 sandbag hill sprints (45lb sandbag or 30lb medball/30lb sandbag or 20lb medball)
6 partner push-ups
12 partner sit-ups
3 RFT:
15 back squats, bodyweight
15 box jumps, 30″
15 ring dips
Nate
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups (or sub 4 pull-ups and 4 dips)
4 handstand push-ups
8 kettlebell swings (2/1.5)
OR
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
For time:
5 bench press, 160lb — 10 toes-to-bar — 15 wallballs, 20lb
4 bench press, 160lb — 8 toes-to-bar — 12 wallballs, 20lb
3 bench press, 160lb — 6 toes-to-bar — 9 wallballs, 20lb
2 bench press, 160lb — 4 toes-to-bar — 6 wallballs, 20lb
1 bench press, 160lb — 2 toes-to-bar — 3 wallballs, 20lb