WOD:

For Time:

• 2 50 meter tire flip (up and back is one)
• 4 Prowler Pushes (up and back is one) @ 95#’s
• 6 Stair assents (up and down is one)
• 8 50 meter sprints (up and back is one)
• 10 Shoulder Press @ 95#’s
• 20 Push Press @ 95#’s
• 30 Push Jerk’s @ 95#’s
• 40 KB Swings 1.5 pood
• 50 Burpees

Done is any order, broken up any way you want… except you MUST finish with the 50 burpees.

RESULTS:
35:53

Jason called this one a “jem”, and it sure was. He did modified the workout to only have 1 prowler push instead of the original 4, as I guess it was a bit much for folks. I started with the KB swings and the only thing I broke up was the push jerks. Here is my workout:

• 40 KB Swings 1.5 pood
• 10 Shoulder Press @ 95#’s
• 8 50 meter sprints (up is one)
• 6 Stair assents (up and down is one)
• 20 Push Press @ 95#’s
• 10 Push Jerk’s @ 95#’s
• 1 Prowler Pushes @ 95#’s
• 20 Push Jerk’s @ 95#’s
• 2 50 meter tire flip
• 50 Burpees

The push jerk took quite a while as I was only doing sets of 5 at a time and the other one that hit me hard was the sprints. These were actual sprints and not jogs.  Oh, and the burpees at the end sucked!! It definitely was quite the workout and a long one compared to the past few 10min type workouts we had recently… but it was good workout.