Warm Up
Repeat For 5 Minutes
30 Seconds Dead Hang
10 Empty Bar Strict Press
30 Jumping Jacks
Strength / Skill Work
Push Press
Every 2 Minutes on the Minute
8-8-8-8
WOD
20 Minute AMRAP
COMPETITVE
25/20 Cal row
50 Feet Farmer Carry (50/35)
*Every Round Add 50 Feet to the Farmer’s Carry
PERFORMANCE
20/15 Cal Row
50 Feet Farmer Carry (40/30)
*Every Round Add 50 Feet to the Farmer’s Carry
LIFESTYLE
15/12 Cal Row
50 Feet Farmer Carry
*Every Round Add 50 Feet to the Farmer’s Carry
Cool Down & Dismissal
100m Walk
Quad Stretch
Forward Fold
Forearm Stretch