201107

Warmup

3 Rounds Not For Time

10 PVC Passovers

10 PVC Good Mornings

10 PVC Deadlifts

10 Air Squats

10 Sit Ups

Then

2x :30 sec to 1 min 6' Killer Hold

Garage(RX)

15m Amrap

200m Run

12 Dumbbell Push Press

12 Dumbbell Hang Power Cleans

12 Box Jumps

Minimal

15m Amrap

200m Run

12 Sandbag Push Press

12 Sandbag Hang Power Cleans

12 Step Ups

Description

At 3…2…1…Go! You will take off for your first 200m run. Next, you will do 12 Push Press, 12 Hang Power Cleans, and 12 Box Jumps. That is one round. Your score is the total number of rounds and reps completed in the 15 minute period.

Weight

The weight for this workout should be moderate or light. Base your decision on what feels good overhead.

Stimulus

The intended stimulus for this workout is just a raw steady moving sweat dripping workout. These movements are quick, be efficient, don't take long break and keep moving! Breathe on the run.

Let's Get It!!!