10/15/14

Main – WOD

Metcon (AMRAP – Rounds and Reps)

2 min AMRAP

10 wall balls

10 burpees

rest 2 min

10KB Swings

10 Sit-ups

rest 2 min

400 M Run

400m Run (Time)

Max Effort 400m Run

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Ring Dips

10 Overhead Squats 95/65

100M Run

Metcon (No Measure)

50 Abmats Situps

Mobility Work

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