Friday January 6th 2017


A) 10 mins to work on gymnastics skill:

muscle ups, rope climbs, hand stands, hand stand walks...ect

B) with a running clock compete the following for max reps:

5 min amrap: row for calories

5 mins rest

4 min amrap: burpee box jump overs 24/20

4 mins rest

3 min amrap: clean and jerk 135/95

3 mins rest

2 min amrap: wall ball shots 20/14

2 mins rest

1 min amrap: 1 set of max UB pull-ups

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