October 15, 2013

 Strength/Skill Work:

A. 3 Rounds N.F.T

• 10 Push-Ups (Weighted)
• 10 KB Rows (each arm)
• 25 Sit-Ups
• 30 Double Unders

 Conditioning:

B.  2 Rounds

• 3 Minute AMRAP
• 5 Thrusters 95/65
• 5 B.O.Bs (Burpee over Barbell)
• 3 Minute AMRAP
• 10 Double Unders
• 10 Jumping Lunges
• 3 Minute AMRAP
• 10 T2B
• 10 Sit-Ups

*Rest 1 Minute between AMRAPs