August 22, 2012


Warm Up: PVC Warm Up (Make sure shoulders are good and warm)

Strength: 4 Rounds 100 foot Over Head Kettle Bell Carry.
There is no RX weight. Start at a low weight and work your way up. One kettle bell in each hand held over head with the elbows locked and shoulders shrugged.

WOD: 12 Minute AMRAP (score total Burpees)
30 Double Unders (2 to 1 Singles)
5 Burpees
30 Double Unders 
10 Burpees
30 Double Unders
15 Burpees....
(add 5 burpees after each set of double unders until time runs out)

Group Times:6,7,8,9 AM, Noon, 4,5,6 PM

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