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08.23.2013

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Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
1 x Rope Climb
5 x Burpees
7 x KB Goblet Squat (24/16kg)
III. Mobility

“Tidal Pools”
6:00 AMRAP of
6 x 1-Arm DB Snatches (50/35lbs)
10 x KB Swings (32/24kg)
Rest 1:00
Then…
6:00 AMRAP of
8 x Ring Dips
15 x Jump Squats (45lbs)
Rest 1:00
Then…
6:00 AMRAP of
12 x GHD/Abmat Sit-ups
20 x Double-unders

Post scores to comments.

Samy Daghir

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