February 21, 2015 admin



0-10mins (For time):

1mile Airdyne – each
*while partner bikes, other partner Farmer Carry’s

10-12mins: REST

12-20mins: (For time):

750m/600m Row – each
*while partner rows, other partner holds FLR

20-22mins: REST

22-26mins (AMRAP):

Burpees to a plate
*Both partners start on the ground in the “bottom” position of a Burpee.  One partner completes the Burpee by standing and stepping/hopping onto the plate.  Once they return back to the ground, the other partner completes a Burpee….continue for 4mins.

Competitor’s Program

1.  2 Front Squats + 1 Split Jerk – moderate single in 12mins

2. AMRAP 8mins (treat like the Open):

30 Double Unders
15 Wall Balls 20/14 – 10’/9′


10mins: Airdyne at easy pace

“The mind is everything.  What you think you become.” – Buddha

Lessons Learned

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