1.Dec.2016

A. 3min AMRAP @sustainable effort:
-row for meters  
*rest/walk 90sec
B. 3min AMRAP:
-15 russian kb swings (heavy)
-30 single unders 
*rest/walk 90sec
C. 3min AMRAP:
-15 wall balls
-20 sit ups

*rest/walk 5min, repeat (A,B,C)

D. "Plank Party"
3 sets:
-45sec front plank
-45sec left plank
-45sec right plank
*rest 45sec

A. 3min AMRAP @sustainable effort:
-row for meters  
*rest/walk 90sec
B. 3min AMRAP:
-10 power cleans (135/98)
-30 double unders 
*rest/walk 90sec
C. 3min AMRAP:
-15 wall balls
-20 sit ups

*rest/walk 5min, repeat (A,B,C)

D. "Plank Party"
3 sets:
-45sec front plank
-45sec left plank
-45sec right plank
*rest 45sec