Thursday, Nov. 4, 2016

Warmup
200 rope turns
5 roll down/up with push up
spider stretch
back twist
pvc passthru
leg swing

A. 1mi run for time

B. 3min AMRAP then
6min AMRAP then
Once thru FOR TIME
Rest 90 sec in between

20-16-12
KB (single) thruster (L+R=2) 44/35
Pull up
Burpee
KB swing

C. Tabata butterfly sit up
8x 20sec max effort/10sec rest