Thursday - 8.8.13

The Lab

Start Sweating

200m Jog
100m Farmer Carry (100 / 75)
50m Waiter's Walk (100 / 75)
1 Minute Kneeling Rack Hold

Strength - 15 Minutes
Work up to a heavy front squat triple
5 Chin Ups between sets

WOD - 12 Minute Cut Off
Run 500m
-then-
AMRAP

• 10 Air Squats
• 15 USA KB Swings (50 / 35)
• 20 Double Unders*

*if you cannot jump rope - you will sprint on Satan's Tricycle for 20 seconds