Workout: Operation Annihilation

WYW is Dead. Get over it. It’s time to Annihilate.  See you at AA on Wednesday, 5 o’clock sharp.

Warm-up:
Short Stretch
30 air squats
30 push-ups
30 jumping lunges
30 sit-ups
Obstacle course run.

Workout:
9 stations, 6 people.  Run lap between each station and stay in order.  If next station isn’t available, run another lap.

3 Rounds of:

1 ) Flesh Storm (post and back)
2 ) Ab Roller  (25x)
3 ) 3 pnt. Box steps with rock (12x – 1rep = holding rock, step up on box, down off one side, back up on box, and down on other side, and back up)
4 )Tire – 10 flips
5 ) Carry buckets to pole and back
6 ) Barbell Complex – 1 set of 5x everything
7 ) Sled X-overs working lats and stomach – 10 each side
8 ) Weighted lunges – 20x, followed by 5x tuck jumps (w/o weight)
9 ) Weighted Sit-up – 30x

After each full round, take a 2 minute break, then start sequence again.
Puking, as usual, allows you to skip one station of choice.

Attendees:
Robb
Shayda
Lin
Konstantin
Rinat
Ed