Saturday- Tires 7-11-15

Warm Up

1 mile run/row

Strength work

10-15 mins
Work through movements at a steady pace
(go as fast as you want to)

2 wall walks
5-10 Push ups or Strict Dips
20 Air Squats

WOD

AMRAP 23  (Teams of 3-4)

Buy In: 300 Medball sit ups

– Tire Flips
– Row for cals

Workout starts with 300 sit ups with a medball overhead
after that the team rows for max cals and max tire flips

VOD

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves,  not looking to your own interests but each of you to the interests of the others

– Philippians 2:3-4