11.June.2014

A.

w/in 20min, build to a Push Press max

B.

5min AMRAP:

-10 wall balls

-30 double unders

rest 3min

5min AMRAP:

-10 kb swings (53/35)

-10 box jump overs

 rest 3min

 -1min squats

-1min bear crawl

-1min sit ups

-1min med ball squat clean (20/14)

-1min burpees

 NOTES:

1. goal is to hold a smooth controlled pace throughout.

2 DO NOT speed out of the back end of the AMRAPs

 clean