WOD - Sunday, 8.23.2015

Community Fitness (10AM)

With a partner

Warm up

500 meter row each
250 meter row each
100 meter row each

10 tuck jumps each
30 seconds in handstand facing the wall
3 wall climbs. 

WOD

With a partner

1 mile row broken evenly
20 box jump overs broken evenly
6 wall climbs broken evenly 

1k row broken evenly
30 box jump overs broken evenly
6 wall climbs broken evenly 

500 meter row broken evenly
40 box jump overs
6 wall climbs broken evenly

250 meter row
50 box jump overs
6 wall climbs broken evenly

Performance Care (11AM)

Establish 8-12rm suitcase deadlift

3 sets same rep scheme 90%

1 arm Farmers carry 200 meters per arm

Accumulate 2 min overhead with 1rm shoulder press