Woody & Buzz


Run 400m
Then 2 Rounds of:

  1. 10 Hip Extensions
  2. 10m Elbow-to-Instep
  3. 10 GHD Sit-ups
  4. 10 Thrusters w/bar 
  5. 10m High Kicks
  6. 10 Shoulder Swings 


Stretch and Roll: Find the pain


Consistency is the key to success! 
Grind through the bad days so you can celebrate the good ones!

Skills & Technique: (Click below for links to more info)



Woody & Buzz

With a Partner Alternate Rounds of:


  1. Row 250m
  2. 7 Thrusters 95/65lbs
  3. Run 100m

35 Minute AMRAP
Score rounds and reps. 

Partner A completes a full round while partner B rests. Partner B will start the row as soon as partner A returns from the run. One person team will complete one round then rest 3 Minutes. 

Greg KeeterComment