Friday, August 9

Warm Up:

Easy Run

Active Spidermans

Front Rack Stretch

Moderate run

Push up to down dog

Chest Stretch

Faster Run

Slow Air Squats

Wrist Stretch

SWOD:

1 rep max front squat

WOD:

AMRAP 5:

Buy-In: 40 x Box Jump Overs (24/20)

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30 x Box Jump Overs

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 x Box Jump Overs

Max Rounds of “The Chief” (175/125)

*1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats *

Score is number of rounds of chief.

Xpress:

800m run

40 x Pull Ups

20 x Burpees