Sunday, January 6, 2012

A. AMRAP in 4 minutes:
thrusters x 9 65/96 lbs
Ring Dips x 3-9 reps

Rest 8 minutes.

B. AMRAP in 4 minutes:
     Double Unders x 20 reps
     1 arm burpee push ups x 5 each arm

Rest 8 minutes

C.  AMRAP in 4 minutes:
     Wall balls x 12
     Deadlifts x 12 155/ 225 lbs

Coaches: Break into 2 groups and do in heats.  Have partner count reps.