CORE "THE LAUNDARY LIST"

3 Rounds for time - 18:18.72
10 Back to back med ball hand offs / partner
5 Ball Bursts
10 Tire Slams RT
10 Tire Slams LT
50 Heavy Jump rope (JEDI) whips - figure 8
20 Back extensions
10 GHD's
100lb Farmer Carry - 20 meters RT arm 20 meters LT arm
10 x 55lb KB Swings
10 Total decline sit ups.  Red bench highest setting.
50 High Knees in Rack (Runs)
1 min rest at end of each round
Splits
1 - 5:17 
2 - 5:16 - 11:34
3 - 5:44
Total time - 18:18 with rest

5 min rest

8 on the minute 20 meter harness partner pulls.

Need to thank Daniel for this one.  Bunch of my strengths wrapped into one.  Anything core and I am juiced.  We kind of administered this to each other.  Directing where to go next and passing the med ball.  Had a good time with this one.  Good slow burner.  I tried to run / trot between stations.

Crunches 500
Push-ups 100

Total for the year
Crunches - 6500
Push-ups - 1000