Wednesday 7-20-16


  • 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

10y Forward Ape
10y Backward Ape
10y Forward Beast
10y Backward Beast


perform A (scaled as needed) followed immediately by B -- make sure to get your time on your way out the door.

  • A: Omar (Time)

For Time:
10 Thrusters, 95#
15 Bar-Facing Burpees
20 Thrusters, 95#
25 Bar-Facing Burpees
30 Thrusters, 95#
35 Bar-Facing Burpees

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011

To learn more about Omar click here

  • B: 1-Mile Run (Time)