WARM UP: General Warm Up plus
100 M Tire Flip
WOD: AMRAP 20 Minutes
12 single arm clean and press (6X each arm)
12 SDHP
200 M sand bag run
DURABILITY: Tabata…
Iron Cross standing
Plank
Squat
Squat surges
Another awesome WOD today! The tire flips were a big hit on the warm up. But the real butt kicker was the squats and squat surges during the durability cool down. Major burn out!!!
P.S. Big “Atta Boy” to Anthony for doing 10 unassisted pull ups today!!! Yeah! Next time you see him, give him some props.
Anthony flips out on the tire
Grab a heavy bag and haul ass…You’ll feel that in the morning. Nick takes 2, cause he’s bad ass like that!
