physical. 04/05/14

    Complete in under 5 minutes:

    1 Sled pull (20yd. @ BW)
    1 Sled drag (20yd. @ BW)
    50 Slam ball (15lb. W, 25lb. M)
    50 Jumping jacks (Hands touch hips and overhead)

    ”Drag” = forward, and “Pull” = backward.

    If completed within allotted time, perform:

    Benchmark

    “Raining Blood” (Slayer – “Reign in Blood”)

    5 Burpee box jumps @ 20″ W, 24″ M
    7 Kettlebell swings (35lb. W, 55lb. M)

    4:17- count rounds and completed half-rounds for score.

    If not completed within allotted time, perform:

    100 Kettlebell swings (35lb. W, 55lb. M)
    100 Abmat sit-up
    1 Sled pull (20yd. @ BW)
    1 Sled drag (20yd. @ BW)
    25 Burpee
    25 Box jump @ 20″ W, 24″ M