See Oct 4, 2012
A. AMRAP in 3 minutes:
20 double unders
5 burpees
rest 3 minutes.
B. AMRAP in 3 minutes:
7 KB Swings 50/70 lbs
7 box jumps 20/24"
rest 3 minutes
C. AMRAP in 3 minutes:
5 per arm DB power snatch 25/45 lbs
5 toes to bar
Rest 3 minutes.
Bridge practice
D1. walk down the wall into a bridge x 5 reps x 3 sets
D2. stand about 2-3 feet from wall and kick up, lower legs as you open your shoulders and chest x 5 reps x 3 sets
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