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WOD

“Long Haul” PP DBSU BURP ROW (Time)

“Long Haul”

2 Rounds:

20 Push Presses

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

30 min time cap

Basics-2 Rnd, 5, 10, 15, 20/15, Light BB and DB

RX-75/55#, 24/20″, 35/20#

RX+-115/85, 24/20″ 50/35#

50-59-55/45#, 20/16″, 20/15#

60+-45/35#, 16/11″, 15/10#

AFTER PARTY

Beast Builder – Thrusters (7 Rounds for reps)

Beast Builder

Thrusters

Max Unbroken Reps at Each Barbell

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

Scaled Options

M-85/95/105/105/105/95/85

W-55/65/75/75/75/65/55

-or-

M- 55/65/75/75/75/65/55

W-35/45/55/55/55/45/35/