It is not death that a man should fear, but he should fear never beginning to live.~ Marcus Aurelius

Preparation: For Time: 3 Rounds of 10: Lunges, 10: Squats, 15: Jumping Jacks, 5: Box Jumps Then: AMRAP in 6 minutes of Turkish Get-up.

Storm: Part 1-AMRAP in 20 minutes of  10: Dumbbell Hang Clean (AHAP, 5 RH, 5 LH), 15: Dumbbell Swings (AHAP), 20: Mountain Climbers.  Part 2- Assault Bike Sprints of 30 seconds on 30 seconds off for 6 minutes.

Skill/Chill: Dead Bugs, Planks, Leg Lifts, Long Lunge Stretch


1 comment
  1. stellaguinness said:

    Warm-up 4:45
    Turkish get-ups – 15 lbs, 19 reps
    WOD – 40 pound dumbbell Five Reps short of six for around.
    30 seconds sprints on bike. These are getting a little easier, and I am able to ride the entire time, and each day I seem to get just a little faster than the day before. All in all, everything went great.


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