Blog Post

Friday 1-9-2015

Warm Up

*500m Row

*Lunge/Foot Crossovers

*Spiderman Crawl/Foot Pulls

*Gymnastics Bear Crawl/Reverse Bear Crawl

*2x Forward Hops/Side to side Hops

*3 Rounds of 3 Box Jumps/2 per arm KB clean and push press


12 Min AMRAP:

12 Abmat Sit Ups

12 Box Jumps 24/20 in

12 One Arm KB Overhead Squat 53/35

Cash Out:


Rope Climb

*250m Row in between rounds

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