Warmup
Row, Run or Ride 2-4 min
2x10 Box Jumps
2x10 Pullups
2x6 Turkish Getups
Strength
400m Farmers Carry (2/1.5)
WOD - The Perfect Storm
21 Thrusters (95/65)
21 Pullups
400m Run
15 Overhead Squats (95/65)
50 Double Unders
50 Abmat Situps
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
400m Run
21 KB Swings (1.5/1)
12 Pullups
30 Clean and Jerks (135/95)
1000m Row
*Compare to 6/23/2012 & 7/12/2014