"The 3-Mile Heart Attack - Part Deux"

WARM-UP:

*Active Stretch

*400m Run

w/ light bar -

*5 x Ball Slam

*5 x SDHP

*5 x BtN Push Press

*5 x OHS

*5 x Burpee-Tuck Jump

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“THE 3-MILE HEART ATTACK - Part Deux"

(new version of CC WOD from 10/21/2014)

SCORING SYSTEM for AMRAPs:

*No value rewarded for individual repetitions; value only rewarded for unbroken repetitions

< 5 unbroken reps = 0 points

5 unbroken reps = 1 point

10 unbroken reps = 3 points

15 unbroken reps = 6 points

20 unbroken reps = 10 points

25 unbroken reps = 15 points

30 unbroken reps = 21 points

*Be strategic! Don’t do extra reps. Example: 12 unbroken reps is only worth 3 points (so stop at 10 reps).

800m Run

-first AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Overhead Squat (c: 115/75, p: 95/65, f: 75/45)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Sumo Deadlift High Pull (c: 115/75, p: 95/65, f: 75/45)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Burpee (Rx+: alt. 1-Leg Burpee)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Behind-the-Neck Push Press (c: 115/75, p: 95/65, f: 75/45)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Ball Slam (30/20)

800m Run FOR TIME

SCORE = 

1. Total Points accumulated from all 5 AMRAPs
2. Time to Complete last 800m Run