Warm up: 400 m db run 20#/15#; run 200 m forward, 200 m backwards stopping every 100 m for 5, 1 arm swings, 5 liberty lunges ea leg
WOD
Teams of 2
800 m team run
200 m tire carry
100 ball slams 20#/14#
80 prowler pull (w/ ropes)
60 burpulls
40 weighted sit ups 25#/20#
200 m car push (must use heaviest vehicle)
800 m team run
For time
Shouts Outs & Goals: December & January
To Shaina for PR'ing today 10 min over last year at The Best Damn Race half marthon and . . .
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Shout Outs!
Congratulations to all that accomplished their goals the last 2 months! The board has been updated (removing those with dates past) and we encourage you to set new ones. If you did not reach your goal by the time intended simply regroup, determine why and set a new timeline.
