The Workout: 6/30/15
Performance & Fitness
AMRAP 30 Minutes
In teams of 2 or 3, complete:
50 Tire Flips
50 Anchored Leg Lifts/ Leg Tosses
200m Run w/ OH Med Ball
(Partners may alt. reps as needed but each partner must complete 25 reps of each before moving to the run. With both partners running, partners may exchange the ball as much as necessary but the med ball must be carried in the overhead / ext. position)
If there are 3 people in a team, increase total reps per movement to 75 and increase run to 300m.
If only 1 person, reps drop to 25 per movement, a 100m OH run and a 20 minute time domain.
If any partner is unable to flip the tire, the other partner(s) may assist but may not perform the entire rep for them. In other words, work as a team, not as a trade.
We do not archive WODs on this site. The workout may or may not be different for Fitness and Performance. Please note that our coaches may adjust the WODs as needed based on unforseen circumstances.
We encourage each athlete to keep a log and track progress and goals. This could be in the form of an app or as simple as a notebook.
Each evening upon the completition of the final class, a photo of the whiteboard will be taken and posted to our facebook wall for your reference.
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