Warm Up/Mobility (16 Min Cap)

2 Rds: Run 200 M + 20 Rockers + 20 Supermans + 20 Sec. Shoulder Hold w/PVC

2 Rds: 20 KB Snatch + Lunge (10L/10R) + 40 Sec. Hold

2 Rds: 20 Sit ups + 20 Wallballs (10/14) + 20 Sec. Hold Squat Therapy w/Med Ball

SWOD:

3 Rds: 30 Secs on 30 Secs of Rest Of

Strict HSPU or Incline /L Seat Push Ups

3 Rds:

30 Secs on 30 Secs of Rest Of:

Kipping HSPU 1 Min Rest/Transition

2 Rds: AMRAP Strict T2B or windshield Wipers

WOD: AMRAP: 20 Min AMRAP

10 Burpee Wall Ball (14/20)  Over Pull Up Bar + 50 Du’s or Jump Tucks + run 600 M

20 Burpee Wall ball (14/20)  Over Pull Up Bar + 40 DU’s or Jump Tucks + run 400 M

30 Burpee Wall ball (14/20) Over Pull Up Bar  + 30 DU’s or Jump Tucks + run 200 M

40 Burpee Wall ball (14/20) Over Pull Up Bar +  20  DU’s or Jump Tucks + run 100 M

Buyout: 40 V-Ups W/Weight (14/20)

I’ll be straight up with you.

This workout was pure hell and kicked my butt!

Did I finish?  Nope!  I ran out of time on #27 of the 30 burpee wall balls.   I felt like I did them all.    LOL!  The jump tucks did me in.  LOL!  Some WODS you enjoy.  While others you hope to NEVER see again.  This WOD I can live without ever seeing or doing again.

Though the WOD was tough, just like any other day, when I glanced around the room and witness everyone pushing beyond their limits, the culmination of energy is inspiring.  I have to keep pushing.  Giving up is not an option.

Seriously, it’s late and I gotta stretch out…

TTYL