Thursday 7-10-14



Warm Up

Tabata Style Alternating:
Monostructural Choice (Run, Row, Airdyne, Skii Erg)
Perfect Air Squats


Goblet Squats


For Time:
800m Run
30 Goblet Squats (70/53)
30 Toes to Bar
400m Run
20 Goblet Squats
20 Toes to Bar
200m Run
10 Goblet Squats
10 Toes to Bar

ONE Nation Competitors:

Every Minute on the Minute for 10 Minutes:
Odd: 10 Bodyweight Back Squats
(Ideal Weight allows approx 30 seconds rest)
Even: Max Strict Handstand Push Ups

After Bash:

50 Partner Wall Jumps Outside
*Find a wall on the Spartan Course and get over it together 50 times. Split up reps however you wish. 

Travel WOD:

3800m Run
30 Weighted Squats
30 Pike Ups
400m Run
20 Weighred Squats
20 Pike Ups
200m Run
10 Weighted Squats
10 Pike Ups

*Choose a moderately heavy object and squat it!



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