Slow it down and center...

"The Garage Burial"

Teams of 2

400m Run

then:

100 Box Jumps 20"

100 KB Swings 1.5/1 pd

200 Sit Ups

100 Burpees

200 Double Unders

100 Deadlifts 135/95lbs

 E.O.D. Overhead Bar Carry 135/95

then:

400m Run

Teams must start and finish with the 400m Run. After the 1st 400m they may start at any exercise.  They must complete the repetitions of that movement before they move onto the next one.  They can be done in any order.  Only one person can do work at a time.

I will never forget...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A:  Squat Clean BTAH single

B:  HSPU @ 21X1; AMRAP x 3; rest 3 min

Met Con:

"Legit"

For Reps:

3 Rds/ 1 min rest after last round

1 min AMRAP Box Jumps - 24"

1 min AMRAP Wall Ball- 20lb to 10'

1 min AMRAP Sit Ups

1 min AMRAP Push Press - 75lb

1 min AMRAP Ring Push Ups

Post loads, HSPU's, and totals to comments.