18 May 2012 – “3 Alarm Fire”

Warm-up

Audley Fartleks with Partner

 

Timed: 100 Double Unders or 300 Singles

 

WOD – “3 Alarm Fire”

Buy In: 750 Meter Row

3 Rounds:

10 Burpees

20 Slam Balls (As Heavy As Possible)

10 Kettlebell Swings (70#/53#)

20 Toes to Bar

30 Push Press (75#/55#)

40 Mountain Climbers

50 Air Squats

 

Cool Down

50X with Partner

Teams of 3, Interlocked Arm Sit-ups

 

 

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