"Griff"

For time:

Run 800 m

Run 400 m backwards

Run 800 m

Run 400 m backwads.

Post time to comments.

Complete 3 Rounds for time of:

Spiderman Lunge (up hill) 10 strides per side

Overhead Walking Lunges (45#/25#) 15 strides per side

Med ball keg toss (backwards up the hill) 5 tosses

Jumping Squats 10 Reps

Clapping Push Ups 5 Reps

After 3 Rounds, finish the WOD by doing "Catch the Chicken" up the hill.

Push Press 5x5

At the end of each set of presses perform 5,  1/4 range of motion overhead squats.

Knees to elbows 5x5

30 muscle ups for time.

Substitution for those that cannot do muscle ups:  120 pullups, 120 dips

This is not the only substitution available.  See Mike Alley for further info.

PM WOD starts at 4:45; box closes at 5:30 for the TechnoVikings weekly beatdown!!  Go VIKES!

Death By Tabata

Copied and Pasted from CrossFit Football:

Perform:

Tabata Deadlift and Burpee

Professional - 275 lbs

Collegiate/Amateur- 185 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.