June 8 2015-
Outdoor obstacle warm up
Dynamic stretching 3-5 min
A1:Plank Holds 30 sec x 3
A2:Ring rows coming down SLOWLY for a count of 3, 8 reps x 3 sets
WOD: Teams of two complete AMRAP in 12 minutes of:
Sled push 30 Meters
10 Box Jumps
10 KBS
10 Push Press- dumbell
run 100 Meters
***Partner A does sled push then rests while Partner B does Box jumps then continue this way for 12 min.