WOD 8-22-2015

Warm-up

Stretch

Conditioning: "Pukey Brewster"

150 Burpees for time with a partner. One person must be moving at all times, if both individuals stop to rest, you must add an additional 10 burpees for each infraction.

Strength:

Total of 5 rounds

12 Back squats - ass to grass

10 Hungarian lunges @ 25 lbs dumbbells

20 calf raises

Author's note: Please be aware that I program these workouts bases with the tools we have in Africa. It is somewhat limiting but we push through. You can also check out the below sites for where most of my programming comes from.

http://competitorstraining.com/

http://alldaycrossfit.com/wods/