WOD
For time w/partner: “Servais” hero wod…split run evenly…all other reps split however
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45/25# dumbbells
In honor of U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006
FitWOD
30min AMRAP
300m Run (Otke Curb)
30 DU’s (3x singles)
20 Hollow Rocks
20 DB Lunges (30/20)
10 DB Push Press (30/20)
10 Burpees over DB’s
