Today’s workout is in honor of a very special member. It’s a long one, like his lifespan. Happy 40th Birthday Jay!
Warmup
1min Jump Rope
3 Wall Walk / 5 HSPU
10 Toes to Bar
10 Squat
10 Pullups
10 MB Cleans
10min AMRAP
Skill/Strength
WOD PREP
Workout
Chipper Down, then Chipper UP
10 HSPU – start and finish
10 Toes to Bar
40 DU
20 Back Sq (95/65)
20 Pullups
40 DU
30 Hang Clean (95/65)
30 Box Jumps
40 DU
40 Squats
40 Situps
40 DU
50 Mtn Cl
50 Walking Lg
40 DU
40 Burpees
400m Run
– Work your way down the list, then back up
– Only run 400m once
– One partner works while other rests
– Each partner must do at least 25% of each movement
– DU Sub = 80 Singles
Time Cap
Share this page