WOD

Choose either Workout 1 or Workout 2

Workout 1

Repeat 8x's: 100m Sprint (OR DO TABATAS ON ROWER DUE TO THE WEATHER! - SEE BELOW)

(Your rest time between sprints = your first sprint time.)

(i.e. If your first 100m sprint took 12 seconds, take 12 seconds rest in between the remainder of your sprints, even if your times get slower.)

* Optional: perform the sprint on the slight uphill portion outside for more power development/posterior chain work.

* Having your own watch will be helpful for this.

* Option 2: If you don't want to run/sprint due to recovery, injury, arthritis, etc., perform tabatas on the C2 Rower (20sec. on/10sec. off, 8 rounds)

Rest/Stretch 3-5 Minutes.

Then AMRAP 15 Minutes:

10 KB swings (2pd/1.5pd)

10 Overhead Lunges (45lb./25lb. plate or bar)(Perform in place, not walking.)

10 Wall Ball Shots (20lb./14lb.)

OR

Workout 2

The "Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Jeff, Joe, Eric, and Scott going hard