Wednesday, October 17th 2018

A) Structure/Skills – 3-5 Rounds
5/5 Single Leg DL
10/10 Bird Dogs
5/5 Trap 3 Raise

B) AMRAP in 8 min
20 BB Burpees
9 Power Cleans (225/155)
15 BB Burpees
6 Power Cleans
10 BB Burpees
3 Power Cleans
5 BB Burpees
ME Power Cleans

KODAFIT:

E2MOM for 14 minutes 30 second AB sprint 30 second max effort burpees Minute rest

12 min AMRAP: 9 Sit-Ups w/ plate 7 AB Calories 5 Burpee to Plate (45/25)