April 23rd 2016

Warm up : In 10 mins do: 30 Burpee (double push-up)s then in the remaining time, AMRAP of:

20 Air Squats

Run, 200 m


Tech : Pairs total

Clean & Jerk 1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD : For time: 300 Wall Balls, 20/14 lbs

Double Karen

In a 15 min time cap you must complete 300 reps. you must alternate on no less than 5 reps. every break or rest in your team will result in a 200m run punishment. Score will be total number of wall balls completed in time cap.


WOD 2 : Pairs WOD

For time: Trail Run Burpee

Athlete (a) does trail run, Athlete (b) does max burpees. When athlete (a) returns athlete (b) does trail run and athlete (a) max burpees. Score is quickest time with burpee reps deducted from time. e.g 5min run and 40 burpees would score 4min 20 sec

James Davidson

ne37 1pr