To the tire pad we go...

Warm-up
Bear crawls
sprints
and more!!!
That more being coaches choice....


sWOD
5 sets of ME (max effort) pull ups

5 sets of ME dips

NOTE: Rest as needed, and alternate in between pull-ups and dips.


WOD

For Teams of 2;
(only one person working at a time)
15 MIN AMRAP
15- Burpee box jumps
15- Squats
15- Push-ups
5- Tire Flips  (teammates can flip tire together)


1 Person Team;
15 MIN AMRAP
10- Burpee box jumps
10- squats
10- push-ups
5- tire flips