"I Double-Hate 8"

EQUIPMENT: Barbell (c: 115/85, p: 95/65, f: 65/35)

WARM-UP:

*Active Stretch, then:

*200m Run (100m Fwd. there/ 100m Bkwd. back)

*5 x Dive Bomber + 10 x Plank Windmill + 15 x Double Mtn. Climber + 20 x Air Squat

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A)

SPEED WORK (16:00):

8 Rounds For Time -

*100m Run

*# Seconds It Took to Run = # x Tuck Jump

*REST as little as possible b/w ea. round; leave on a clock reading from which you can calculate your run time, though.

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B)

“I Hate 8” (repeat from CC on 8/8/2013)

Complete For Time (45:00 Time Cap) -

-Once the barbell is picked up at the start of each round, you may NOT put it down on the floor.  Penalty for dropped bar = 1 Barbell Burpee (= C2B Push-Up + Power Clean + Jerk)

-If you complete your 4th round sub 12:00, you must run an additional 800m at that mid-way mark (because it means you went too light!)

BUY IN: 800m Run

-no rest-

8 Rounds -

*1 ea. side x Deck Squat + Lateral Bar Hop (Rx+: Deck Squat Pistol + 1-Leg Lat Bar Hop)

*2 x Evil Wheel (a.k.a. Barbell Roll-Out)

*3 x Romanian Deadlift

*4 x Hang Power Clean

*5 x Front Squat

*6 x Front Lunge

*7 x Push Jerk

*8 x Behind-the-Neck Thruster

-no rest-

BUY OUT: 800m Run

P.S. I still hate this workout!!  The second time around was no easier, I promise.