Oct 30, 2011:

0930 Warrior Program

8 Rounds For Time:

10 Inverted Rows
10 Incline Spider Man Push Ups
20 Walking Dumbbell Lunges (weights determined by Coach)
20 Sit-ups (ABMAT optional)
400m Ruck Run (C:55/35 RX:45/25)

*If You Have Your Own Ruck, Bring It.

MAKE-UP WODs:

“Thunderdome”

AMRAP In 20 Mins Of:

(All One Barbell)

1 Clean

5 Shoulder-To-O/H’s

(PP/PJ)

7 Deadlifts

10 Push-Ups (A: Explosive)

100m Sprint

Option 2:

1k Row

1 Mile Run

2-4pm HLCLV