Thursday, May 1st

ADMIN NOTE: Athletes are not allowed in the coaches closet without the permission of a coach. Thanks for your cooperation!

WARM-UP
400m Run
10 Pass Throughs
10 Push-ups
10 Burpees
10 Kettlebell Swings
10 Abmat Sit-ups
10 Air Squats


WOD
Teams of 2 complete the following:
200m Run
Max Reps Push-ups
400m Run
Max Reps Kettlebell Swings (53/35)
800m Run
Max Reps Air Squats
- One person will run while the other works for reps, then switch for each couplet -

September 2, 2013: Labor on Labor Day

Warmup:

500 m row/400 m run

15 toes to bar

15 pull ups

Burgener warmup with PVC/15# training bar

15 power snatch with PVC/training bar

Buy-in:

With a partner complete:

100 double unders 

WOD:

20 minute AMRAP with a partner:

60 yard farmer's carry (70/53) (53/35) (35/25)

15 toes to bar

10 kettle bell single arm snatches (per arm, 20 total) (53/35) (35/25)

While one partner works, the other will run 400 m and pick up wherever the partner is when they get back inside. For example A is running 400 m while B completes the 60 yard farmer's carry and 12 of the toes to bar. Partner A will start at rep 13 of the toes to bar while Partner B runs 400 m.