Warmup: 6 minute cycle
6 OHS with PVC
6 Pass Thrus
6 Mtn Climbers (L/R = 2)
PreWOD: 5 Sets of Max Reps
Bodyweight Bench Press
If your 1RM is your bodyweight or less, take 70% of your 1RM for Bench Press
WOD: AMRAP 18
In teams of 3 perform the following:
1 team member runs 200M (50M shuttle)
1 team member holds plank (on elbows)
1 team member performs Burpees
As the runner comes in, they switch with Burpees which moves up to plank which moves to the run.
Cycle through this as many times as possible in 18 minutes. Score is total Burpees.
PostWOD: 100 Unbroken Abmat situps. Place all feet together in the center and cover with sandbag. One team member calls rep count and pace.
"To each of us, at certain points of our lives, there come opportunities to rearrange our formulas and assumptions – not necessarily to be rid of the old, but more to profit from adding something new." ~ Leo Buscaglia