14.June.2014

5min AMRAP:

-200m run

-10 russian kb swings (53/35)

rest 3min

3min AMRAP:

-7 wall balls

-7 lateral box jump overs (24/20)

2min AMRAP:

-5 toes to bar

-10 squats

 rest 3min

2min AMRAP:

-5 goblet squats (53/35)

-5 pushups

2min AMRAP:

-no pushup burpee box jumps

1min AMRAP:

-burpees

rest 3min

5min AMRAP:

-200m run

-10 russian kb swings (53/35)

 NOTES:

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

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

3. were you able to hod the same pace on your last 5min AMRAP as the first?

Russian KB Swings: