WODs - Stirrup & Evergreen

July 10, 2013

AM: Anywhere

Cardio:
     - bike something crazy

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PM: 8:00 Pinebrook park

Baseline:
     - box breathing and stretch
     - run 400m
     -  30 push ups,
     -  run 400m
     -  15 push press + 15x push jerk (85# / 45#)

Strength: Push press
     - 75% x 5 reps
     - 85% x 3 reps
     - 95% x 1+ reps

Stamina: Chipper, not timed
     - 60 push press (95#-115#/65#-85#)
     - 30 pull ups
     - 200m prisoner walk

Work Capacity: 5 rounds, not timed
     - 50 double unders
     - 100m KB farmers carry (70# / 45#)
     - 25 burpees
     - 200m run