July 18, 2012

Wednesday, July 18, 2012

AMRAP It Up

Warm up:  600 m run, 1 x 10 of squats, sit ups, push ups, back ext, pull ups

Skill/focus:  5 min double under practice

WOD
AMRAP in 4 min
10 burpees
100 m sprint
Rest 4 min

AMRAP in 4 min
5 renegade rows ea 35-45#/25-30#
10 box jumps 24"/20"
Rest 4 min

AMRAP in 6 min
10 burpees
100 m sprint
Rest 4 min

AMRAP in 6 min
5 renegade rows
10 box jumps
Score is total rds

WOD #1


WOD #2


WOD #3