12.July.2017

A1. 3x60'/side; waiter walk (HAP)
A2. 3xAMRAP(-1) dips
*rest 60sec

B. 8min AMRAP ladder:
2 db hang clean to alt lunge & push press
20 single unders
4 db hang clean to alt lunge & push press
30 single unders
6 db hang clean to alt lunge & push press
40 single unders
…..continue up the ladder increasing db's by 2, su's by 10.

D. 3 sets @easy pace:
2min row
walk 1 lap

A1. 3x60'/side; waiter walk (HAP)
A2. 3xAMRAP(-1) ring dips
*rest 60sec

B. 8min AMRAP ladder:
2 Curtis P's (75-135/33-98)
20 double unders
4 Curtis P's
30 double unders
6 Curtis P's
40 double unders
…..continue up the ladder increasing CP's by 2, du's by 10.

D. 3 sets @easy pace:
2min row
walk 1 lap