STRENGTH : 

6x50' OH Carry

WOD : For Time! 

400m Run, Then.. .

5 Rounds Of... 

- 30 Walking Lunges

- 20 Wall Ball Cleans (20/14) 

- 10 Toes-2-Bar

WOD : Coach's Choice 😘

1 Mission, 3 Heroes @ Twisp on 08.19.15

Tom Zbyszewski, 20

Andrew Zajac, 26

Richard Wheeler, 31

"F1R3" 

For Time...

- 800m Farmer Carry (45s/25s)

- 3 Legless Rope Climbs

- 19 Pistols (PER)

- 3 Legless Rope Climbs

- 20 Burpee Box Jump (30/24)

- 3 Legless Rope Climbs

- 15  Muscle Ups (Of Choice)

#mobiLOEty

27- MIN AMRAP (3:1) 

-  1 LAP

-  5 Burpees

- 20 DU

- 10 Pull Ups

- 20 DU

3-Minutes to complete EACH Round. 

Score = Total Seconds finished under time cap each round.

STRENGTH : 

30-20-10 (reps/secs) 

- GHD Sit Up

- Hip Extension

- L-Sit

- Plank

WOD :  8-MIN AMRAP (2:1)

- Clean and Jerks

(95/65) (115/80) (135/95) 

SCORE = Total C&J's