17.July.2014

A.

2 sets: (not for time)

-200m farmer carry (heavy)

-2 wall walks

rest 1min b/w sets

B.

6 rounds:

90sec AMRAP:

-100m sprint

-10 pullups

-AMRAP thruster (75/55)

rest90 sec b/w each round

 

rest 5min, then

 

6 rounds:

90sec AMRAP:

-6 clapping pushups

-9 goblet squats (53/35)

-AMRAP double unders

rest90 sec b/w each round

 

Notes:

1. score is amrap reps each round.

2. 85-90% effort for each round.

3. Goal is to sustain reps each round, do not speed out of the back end

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