At Survival Fitness.
Warm-up
28 of each:
- Zombie kicks (14 each leg)
- PVC shoulders
- PVC overhead squats
- Lunges (14 each leg)
- Broad jumps
- Jumping jacks
- High knees (14 each leg)
- Standing bicycles (14 each leg)
- Mountain climbers (14 each leg)
- Tuck jumps
WOD
- 28 Thrusters (25# dumbbells)
- Ab circuit (see below)
- Run 800m
- Ab circuit
- 28 one arm push presses with each arm (25#)
- 28 slurpees
- 14 Man makers (25# dumbbells)
- Ab circuit
- 28 Curtiss P’s (Clean, lunge, lunge, press)
- 28 SDLHP
Ab Circuit used in the WOD
- 28 Russian twists (20# KB)
- 28 Leg Raises
- 28 second plank
- 28 side bends on each side (40# KB)
- 28 V-ups
I completed up to the plank in the last ab circuit before time ran out. I think it was 40:00 but I’m not sure.
