Tuesday 1/12/16 - No Rush AMRAP

MAIN CLASS
W: 10:00 SLAMRAP (Slow AMRAP) High Knees ↑ Buttkickers ↓ 5 MU Transistions 10 Hollow Rocks 10 Thrusters Notes on MU Transition: Athlete should sit back on their shins and use their legs to drive, concentrating on a tight, fast turnover with the upper body.
M-1: 30-20-10 For Time: Sit-Ups Thrusters 95#/65# Row for Calories
FITNESS
F-1: 3 sets
6 Pull ups
6 Dips
*Advanced add weight
F-2: 3 Rounds for time
20 lunges*
30 sit ups
40 double unders/120 Singles
*Advanced add weight
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