7 Min AMRAP of
7 x Toes to Bar
7 x Pushup
7 x Box Jump (60/50 cm)

Amrap 14'
20 alt KB snatch 12 kg
10 kacl row
20 air squat

5 runder + 6 reps

3 kierrosta

20 m sammakkohyppely (kyykkyhyppely)
10 abmat situp
20 kahvakuulaheilautus
10 abmat situps

Trampoliinihyppyjä

WOD
"Traveling Mimi"
3 Rounds of:

- 400M Run
- 20 Air Squats
- 20 Push Ups
- 20 Burpees
1 Round of:

- 400M Run
- 14 Air Squats
- 14 Push Ups
- 14 Burpess
Finish with:
- 148 Singles - Jump Rope

My mother Carolyn Sue Moore, Mimi to her grand kids, was released from the hospital 10.3.2013 after 5 weeks of surgery + recovery. When reading the post prescription list which included Pepcid for heartburn acid reflux, Ambien for help sleeping and hydrocordone for pain ... the 74 year old grandmother of 7 said ..."I don't take that crap, just get me outta here". This Oklahoma daughter of an oil rig family, born in her grandmothers house, spent her 74th birthday last month in the hospital ... it was her 1st birthday ever in a hospital. This lady defines "TOUGH".

My "Hero" workout was completed in their driveway this morning, the total reps are 74 for her age, and the single jump ropes are 2:1 ratio, which totals 148.

Super FUN Partner workout today!
25 min time cap!
The rest will be explained when you get there!

2 position clean + front squat
(Maasta / polvelta)

PARTE A

Warm up
Squat flow
Then 3 round
10 cal bike
15 wall ball
10 db box step over

PARTE B
Back squat 4x12 65% rest 2’

Bent over row ( da 10 a 1) dopo ogni set 9 metri broad jump rest 30’’ ( peso per 10 reps ub)

PARTE C

C1
Dal Rack:

Front Squat + Split Jerk

2x 2+2 70%

1x 2+2 80%

1x 1+1 90%

Rest 60”

C2

Bar Complex

5x 30” Bar Hold + 3 Strict Pull Ups + 3 Strict c2b + 3 TTB Strict

Rest 90”

WOD 1
AMRAP 20'
4 Power Snatch (70-60/45-35)
8 Ring Dips
12 Box jump over

wod2
AMRAP 12'
50mt Shuttle run o 40" bike max effort
2 rope climb
3 Bear Complex (60-50/45-35kg)
Rest 1'
1 Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 RFT:
5 Shoulder To Overhead 70Kg
7 Chest To Bar
9 KB Swings 32Kg

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for 5 cycles.