Wednesday 19th October 2016

A) 15min AMRAP:

20 Russian swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg

10 Ring dips

200m Run

10 Kb alt suit case lunges

B) 3 sets/super set:

2 Turkish get ups each arm

20 Hollow body alt leg levers w m-ball

10 Commando press ups

C) 7min Cap:

100 Double unders

75 Air squats

50m Bear crawl

25 Hr  press ups

Max wall climbs in time remaining