The Power House at Highland
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8:50 am

WOD 141007 P1&P2

P1&P2

A.

3 sets 

Single arm dumbbell overhead lunge x 10/10 

Rest 45" 

Monster walk x 40-60" 

Rest 45" 

Weighted V-up x 8-10 (use 6-10# med ball)

Rest 45"


B.
Against a 4-minute running clock, perform the following for max reps:
Run Niles and back or 6 floors of stairs 
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps or step ups (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs) (dumbbells are okay here, too!)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders (100 single unders or 20 cal row + 20 calf realizes)
10 Toes to Bar



 

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