29 Oct 2013

Warm Up

Run to Smokey Joes

5 min amrap of 3 pull ups, 4 push ups, 5 air squats, 10 sit ups 

Run to Smokey Joes

Samson stretch

Strength

Push Jerk 

3 sets of 10 at heaviest weight possible

WOD

“Phone a Friend” Partner WOD

Rules will be explained by coach!

180 DU’s
45 burpees
15 ball slams
30 burpees
90 Ground to OH (95/65)
45 burpees
15 muscle ups (or 3 chest to bar pull ups and 3 ring dips = 1 MU)
60 burpees