Friday 9/6/13 Warm-Up 15 – 10 – 5 Wall Ball Ab Mat - TopicsExpress

Friday 9/6/13 Warm-Up 15 – 10 – 5 Wall Ball Ab Mat Sit-Ups 200m Run Between Rounds Strength 12 minutes to work up to a heavy single of the following complex – Power Clean + Front Squat + Shoulder to Overhead WOD AMRAP 7 Row 250m 20 Wall Balls (20/14) 10 Box Jumps (24/20) Rest 2 AMRAP 7 10 Thrusters 15 KB Swings (53/35) :10 L sit hold Rx+/Rx/Advanced – 20/14, 24/20, 1.5/1, 95/65 Beginner – 16/10, 20/20, 1/1, 75/55

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