WOD

Warm Up: 400M Run

Warm Up: 40 Lunges 50 Butterfly Sit Ups 200 Skips 

5K RUN ”Hiding from your weakness  is a recipe for Incapacity and Error” coach Greg Glassman

10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 / 20 inch

Warm Up: 2 Rounds 50 Air Squats 24 Lunges (Count each step) 50 Butterfly Sit Ups

Five Rounds 10 Deadlift (80% Max) 100 M Run

17 minute AMRAP of:

50 KBS (45# and up) 50 Sit Ups

2000 M Row Rx times to beat= Women- 8m;50s; Men-7m:30s