Do More

"If you only do what you know you can do - you never do very much."
-Tom Krause

Warm Up

Strength/Skill
Pistols 5 x 3 each leg
Handstand Hold 3 x 30 sec. (use wall if needed)

WOD
25 Deadlifts @215#
12 Muscle Ups
Run 400 meters
25 Squat clean and Jerks @125#
9 Muscle Ups
Run 800 meters
25 Thruster @75#
6 Muscle Ups
Run 1200 meters
25 Overhead squat @45#
3 Muscle Ups
Run 1600 meters

Load the bar in the following order to start the workout:
15# plates (or a 10# & a 5#), then add 25# plates, and then add 45# plates.
After the DL drop the 45# plates.
After the SC&J drop the 25# plates.
After the Thrusters drop the 15# plates/
Use just the bar for the OHS.

Endurance
Rest


SPIRIT

NEVER QUIT!