14 January 2016 – Burner Boy

Warmup:

1 lap run

10 Ground To Overhead (5kg plate)

10 squats

10 Toes Touch Back Bend

10 Samson Lunge

 

Conditioning:

4 rounds

7 Front Squat

3 Thrusters

30kg/50kg/30kg/40kg

 

WOD

For time:

4 rounds

20 Goblet Squat

20 Pushups

THEN 

Run 600m

REST 4 minutes

Run 400m

3 rounds

20 Overhead Lunge

50 Double Unders

REST 3 minutes

50 Weighted Situps

Run 200m

50 Hollow Rocks

 

Time: 31:34 (Rx)

All I’m gonna say is… Hollow Rocks burn like nothing else I’ve experienced. A definite pain train workout today!

 

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