23 January 2014; “8-4-8”

Warm-up:  Foam Rolling and Mobility…run to West Alabama and back….

Skill: Turkish Get ups

Strength: 15 minutes to work up to a one rep Max (1rm) Turkish get up on each hand


8 minute AMRAP

5 Handstand Pushups

10 Weighted 20″ Box Step ups (RX hold 2 x 45lb plate in each hand)

4 minute rest


8 minute AMRAP

10 Slamball situps 30/20

5 Burpee slamballs 30/20

Note – Athletes will have two scores, one for the first WOD and one for the second