Friday 7/3/2015

A) 2 Sets
Shoulder Circles x6 (Forward/Backward)
Arm Swings x6 (Up/Down)
Spider Lunges x12, 6 ea. leg
+
500 m Row @80%

B) AMRAP in 2 min of:
4 Push-ups
4 Ring Dips
rest 2 min

AMRAP in 4 min of:
8 Push-ups
8 Ring Dips
rest 4 min

AMRAP in 6 min of:
12 Wall Balls (20/15)
12 Burpees
rest 6 min

AMRAP in 8 min of:
16 Wall Balls (20/15)
16 Burpees

*Score total reps completed throughout entire workout

Filed Under: WOD