January 3, 2017

A. Warm Up

​3 Rounds
150m Run
20 steps Walking Lunges
5 Burpees.

As soon as you finish the above, please begin setting up all the equipment you'll need. 

B. Hair Of The Dog (7 Rounds for Reps)

4 Minutes Per Round, 1 minute rest between each round. 

R1: Run 400m
With remaining time, AMRAP KB swings @ 24/16

R2: Run 400m 
With remaining time, 
AMRAP Goblet Squat @ 24/16

R3: Run 400m 
with remaining time, 
AMRAP Situps 

R4: Run 400m 
with remaining time, 
AMRAP Box Jumps 

R5: Run 400m 
with remaining time, 
AMRAP Power Cleans @ 135/95 

R6: Run 400m 
with remaining time
AMRAP S2O @ 135/95

R7: Run 400m
with remaining time
AMRAP Pushups 

Scale runs or movements as needed.