1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 14th 2013

February 13, 2013

Warm Up

Run/Row 800M

2 rounds of:

Farmers Carry (32kg/24kg), 50 yds.

Over Head Walking Lunges, 20 steps (Barbell or PVC)

then,

15 KB Swing On the minute every minute for 10 minutes (16kg/12kg)

WOD

8 minute AMRAP of:

25 Sit-Ups

30 sec. Barbell Hold Over Head (45#/35#)

Games Prep

20 minutes of:

-Even Minute: 20 Double Unders

-Odd Minute: 7 Burpees

5 minute break then,

1k Row

WOD

For Time, 2 rounds of:

100yd Sled Push (Sled + 90/50)

3 min. break

then,

Death March 4 x 10yds. (carry 30-40# DB’s) (http://www.youtube.com/watch?v=2o_lal2jpQc)

then,

Weighted Pull-Ups

3-3-3-3-3-3

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