Friday 10/17/2014

A
3 RFQ
15 OHS 45/35
15 Hip EXT
15 Pull-ups
15 Dips
15 Power Snatch 45/35

B
Continuous Running Clock
:00-6:00 AMRAP
7 Shoulder to Overhead 95/65
7 Box Jump
7 Toe to Bar

Rest 2 Mins

8:00-14:00
100 Air Squat
100 Push Up
100 Ab-Mat Sit Up
(Any order and rep scheme you’d like)

Rest 1 Min

15:00-21:00 AMRAP
20 Double Unders
10 One arm Kettle Bell Snatch.  5ea arm. 1.5/1pd