091818

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Warm Up:
-TABATA
-4 rounds- 20 secs. ON/10 secs. REST

• Medicine Ball Cleans
• Push Ups
• Sit Ups
• Jump Rope

WOD#1: Strength. Initially this is for teams of 2, but can be done by yourself like I did. If you do in 2's, split however you want between the rounds or movements, HOWEVER, the bar facing burpees have to be done together synchronized jumping over the bar. Weight on bar is as follows; Pros(185), Intermediates (135), Scaled (95) . If you attempt this workout by yourself, go as far as you can in the 13 minute window.
***Advice...Control Your Breathing

"You'll Need Faith To Finish"
-For Time/4 Rounds/13 min. CAP

• 60 Double Unders
• 21 Deadlift
• 9 Bar Facing Burpees
• 9 Shoulder to Over Head

COOL DOWN: Core. Go as many rounds as possible in 12 minutes. Add 3 reps everytime.
-12 minute AMRAP
-3-6-9-12-15-18...etc

• Hanging Leg Raise
• Lying Toe Touch

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