October 24, 2014

A. 7 minute AMRAP 

- 100' Farmer Carry 53/35 (2)

- 10 Goblet Squats 53/35 (10)

* Rest 2 Minutes 

7 Minute AMRAP

- 150 m. Row (1)

- 30 Doubles/60 Singles (30)

* Rest 2 Minutes 

7 Minute AMRAP 

- 30 sec. Plank (1)

- Bear Crawl (Down and Back) (2)

Score= Total Reps

B. Strict Press 

B1. Build to heavy Single

B2. Max Effort at 50% of B1 x 3 with 3 Minute rest b/t sets.

C. 50 Leg Lift Sit-ups 

D. Cardio

1 Minute on; 1 Minute off until you complete 1 mile.