WOD {4-3-2013} Rise Up!

What starts off fairly easy – becomes harder by the minute.

BASIC ROUND:
0-10 minutes into it

Run 1x around the Front
15 CTF Burpees
15 Tire – Step Ups
15 Dumbbell Thrusters {8-lb DBs}
15 Push- Press {35-lb Barbell}
15 Goblet Squat {10-lb DB}
15 CTF Push-Up
30 Sit – Outs

RISING UP
10-20 minutes into it

Run 2x around the Front
15 CTF Burpees with High Vertical Jump {6 inches above head}
15 Tire Jump – Ups
15 Dumbbell Thrusters {10 or 12-lb DBs}
15 Push Press {45-lb Barbell}
15 Goblet Squat {15-lb DB}
15 CTF Push-Up on Equalizer
30 Sit-Outs

AT THE TOP
20-30 minutes into it

Run 3x around the Front
15 CTF Burpees with High Vertical Jump then right into a Tuck Jump
15 Sit Up to a Step- Up {with DBs}
15 Dumbbell Thrusters {15-lb DBs}
15 Push Press {55-lb Barbell}
15 Goblet Squat {20-lb DB}
15 TRX Pull-Up {Chest all the way through the handles}
30 Sit-Outs

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