17.Jan.2017

A. 60sec AMRAP @sustainable efforts:
-row for meters
*rest/walk 60sec
B. 60sec AMRAP:
-6 db thrusters
-8 np burpees
 *rest/walk 60sec
C. 60sec AMRAP:
-10 med ball squat cleans (HEAVY)
-20 single unders
*rest/walk 60sec
D. 60sec AMRAP:
-6 russian kb swings
-12 situps
*rest/walk 60sec
E. repeat A
*rest/walk 60sec
F. repeat B
*rest/walk 60sec
G. repeat C
*rest/walk 4min, repeat
A - G

A. 60sec AMRAP @sustainable efforts:
-row for meters
*rest/walk 60sec
B. 60sec AMRAP:
-6 thrusters (95/68)
-8 lateral burpees o/bar
 *rest/walk 60sec
C. 60sec AMRAP:
-10 russian kb swings  
-20 double unders
*rest/walk 60sec
D. 60sec AMRAP:
-6 hang power cleans (95/68)
-12 air squats
*rest/walk 60sec
E. repeat A
*rest/walk 60sec
F. repeat B
*rest/walk 60sec
G. repeat C
*rest/walk 4min, repeat
A - G