“Cement Mixer”
On the 3:00 x 7 Rounds
400 Meter Run
12 Toes to Bar
Obstacle Course Race Training (6:45am – 8:00am; open to tall members and drop-ins)
AMRAP25:
400m Run
1 Multi rig (ropes or rings) ascent
400m Run
30 push-ups
400m Run
30 KBS (53/35#)
400m Run
30 Lemon squeezes
*3 min break
AMRAP25:
800m Run
20 Sand/Wreck bag tosses (50/35#)
20 Wreck bag squats (50/35#)
20 Over the wreck bag burpees
600m Run
2 Spear throws (20 air squat penalty per miss)
20 Box jumps (24/20″)
20 Switch lunges (10/leg)
400m Run
20 Sand/Wreck bag tosses (50/35#)
20 Wreck bag squats (50/35#)
20 Over the wreck bag burpees
200m Run
2 Spear throws (20 air squat penalty per miss)
20 Box jumps (24/20″)
20 Switch lunges (10/leg)