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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