Saturday, August 3, 2013

A. Toes to Bar AMRAP in 20 sec
     rest 20 sec
    kipping  HSPU  AMRAP in 20 sec
     Rest 20 sec
     Box JUmps AMRAP in 20 sec 24/30"
     rest 20 sec
    5 sets

Beginners:
skin the cat stall bars x 5
rest 20 sec
downward dog hspu x 5
rest 20 sec
box jumps x 5
rest 20 sec
5 sets

Intermediate:
toes to bar 60 sec amrap
rest 60 sec
kipping hspu 60 sec amrap
rest 60 sec
box jumps 30 sec amrap
rest 60 sec.


B. sandbag sprint x 25 meters x 4 lengths = 100 meters. At each end (except at the finish line) you must drop your sandbag and clean it to your shoulder.  5 sets
Rest 2 minutes.