Coach Doug during a popular station in FGB 2007 - almost got the shirt this day!

Warm Up:

• 10 Med Ball Cleans (20/14)
• 20 Farmer Johns holding a Med Ball
• 10 HSPU’s with feet on Plyo Box – keep body at 90 degrees
• 10 Back Extensions
• 3 Rds

WOD #1: 1/2 Karen

• 75 Wall Balls for time (20/14)
• Twist – Men’s target 12′ – ladies target 10′
• 5 min rest

WOD #2: 1/2 Grace

• 15 Clean and Jerks for time
• 135/95

Stretching: Super Couch for 1 min ea leg

(get ready for Murph tomorrow!)