Warm Up:
800m Run
300m Row x2

For Ttime:
30 Lunges (95/65#)
30 Push Press (95/65#)
then 3 Rounds of..
12 Box Jumps
12 Clapping Push Ups
30 Lunges
30 Push Press

"The formula is simple..."

Post all scores/times/reps/loads/modifcations to comments.


Rich said...

rx, Cant remember time I think it was 19:34

Jarod said...

12:58 Rx

Went and got the extra credit after Rich made me...

Phil said...

DB complex WOD...10 rds without setting it down
4:59 RX @ 55# DB

50 toes-to-bar

3 min rest...

200 DU's - 3:56

PaleoMezzo said...

16:30 RX from Finlandia (with my ghetto rigged box jumping station).

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