12.6.17

A. Skill

2 rounds 2 minute AMRAP Wallballs 20/14 – Rest 1 minute –

2 minute AMRAP Thrusters 45/35 – Rest 1 minute –

*Record each round

B. Conditioning

For time: 1000m row 20 Med ball sit ups 20/14 500m row 20 Med ball sit ups 250m row 20 Med ball sit ups 100m row 20 Med ball sit ups

*Coaches challenge GHD sit ups

C. Strength Accessory

1. Bench Press 3×8 2. 5 rounds 10 Single Arm DB Upright Row 10 Single Arm DB Shoulder Press

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