KoKoRo - 3/3/10

Warm Up: Bar Bell Complex 75 - 105# w/ burpee chaser - D.L, UPRIGHT ROW, HPC, FS, PP, BS - 6 REPS EACH 6 BURPEES 75LB 95LB, 105LB

Strength: 1 RM Press

Stamina: 4 Rounds: 4 x Press @ 80% 1 RM, 5 x Body Blast, 20 x weighted walking lunge 16KG KB IN EACH HAND

PM

Work Capacity: Team WOD: Two person teams, 2 rounds:
Partner A runs 1 mile. Partner B rows until A returns.
100 total Thrusters (95#): Partner B holds 55# KB in one-arm overhead position while A works, switch at failure of either.
Buddy Carry 400 M total (switch at failure)
100 total Man-makers (alternate reps using same set of 35# dumbells. Transition as fast as possible)
Partner B runs 1 mile, Partner A rows until B returns.

Durability / Awareness: Active Stretch. Hydrate and Refuel.