Wednesday 12-30-15


  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

20y right travelling ape
20y left travelling ape

10y forward beast
10y backward beast


  • All: Thruster

Form: Heavy 5
Con/Int: Heavy Single

Metcon:7min AMRAP

  • Form: Metcon (AMRAP - Rounds and Reps)

100m run
5 Thrusters (80% of above wt)

  • Con: Metcon (AMRAP - Rounds and Reps)

200m run
5 Thrusters (80% of above wt)

  • Int: Metcon (AMRAP - Rounds and Reps)


10 Burpees
5 Thrusters (80% of above wt)