WOD:

#machomile

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (135/95) *Stimulus wise, we are looking for a loading that we feel very confident we could complete two full rounds of the complex unbroken, “touch and go” style (18 repetitions unbroken).

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

*BeachFit will do DB Power Cleans + DB Front Squats + DB Push Press or Single KB Clean + Single KB Goblet Squat + Single KB Press

CASHOUT:

#chasethepump

1-3 Rounds

10 Pump Makers  (35/20lbs)

1 Pump Maker = Push Up, DB Row L, DB Row R, Deadlift, Double DB Curl to Arnold Press