"May the AIR FORCE Be With You"

EQUIPMENT: Barbell (95/65), Pull-Up Bar

WARM-UP:

*Active Stretch (+ PVC Work (OH))

-then:

*400m Run

“AIR FORCE WOD AND A HALF:”

30 Minute AMRAP -

*EMOM (Every Minute On the Minute): 4 x Burpee 

*30 x (Behind-the-Neck) Thruster (95/65)(because we did Thrusters Monday)

*30 x Sumo Deadlift High Pull

*30 x Push Jerk

*30 x Overhead Squat

*30 x Front Squat

-Use same barbell throughout WOD

-Move onto the next lift once all 30 reps are complete. If the minute clock beeps during a rep, complete the rep, then start the 4 burpees

SCORE = Total Rounds + Any Extra Reps

FINISHER:

AIR FORCE PHYSICAL FITNESS TEST:

*1:00 AMRAP Sit-Up 

-2 min. REST-

*1:00 AMRAP Hand-Release Push-Up (H-R not req’d by AF, req’d by Erin:))

-2 min. REST-

*1:00 AMRAP Strict Pull-Up (Pull-Ups not req’d by AF; we did them anyway;))

-2 min. REST-

*1.5 Mile Run

Air Force Physical Fitness Test Standards (minimum requirements for graduation):

Men:          Sit-Up     Push-Up     Pull-Up     1.5 Mile Run

< 30 yrs.     42           33               0                13:36

30-39 yrs.   39           27               0                14:00

40-49 yrs.   34          21               0                 14:52

Women:          Sit-Up     Push-Up     Pull-Up     1.5 Mile Run

< 30 yrs.           38            18               0                16:22

30-39 yrs.        29             14               0                16:57

40-49 yrs.        24             11               0                18:14