** Note - this is the only time you'll ever hear me say this: if you have gloves bring them for the bear crawls. **

7/17/2012

A. 3 rounds each for max rep [2 minutes time cap each round]*

(200m) run
(8) box jumps @24"/20" **
(amrap) push jerks @[choose your own weight, choose WISELY]
(2 minutes) rest

* score is solely based on # of push jerks.
** you may omit the box jumps if you feel like you won't get to the push jerks in time, or if a coach tells you to =]

B. for time

(250m) row
(100 yard) walking lunge
(100 yard) bear crawl
(100 yard) one arm kb farmer's walk @2p/1.5p [at 50 yards, you must complete (25) kb swings]*
(25) burpees

*you may switch hands during the farmer's walk. do not drop the kettle bells on the outside pavement, set them down in a civilized manner!