4/09/14

A. Bench press 5 -7 reps /x 5 sets rest 2-3 mins B. 12 min AMRAP 2 player  Player 1. Sled drag Heavy 2 laps of gym / box push  Player 2. Farmers carry swap C. 12 mins AMRAP 2 player  5 min max cals rower rest 1 min 5 min max cals bike

3/09/14

A. 8 MIN AMRAP 8-15 kb swing 8-15 wall ball OR air squat 8-15 wall ball V-UP or Normal V-up rest 3 mins B. 8 MIN AMRAP 10-20 ¬†sit ups 30 sec side plank 30 sec side plank rest 3 mins C. 8 MIN AMRAP 5-10 Burpee OR Nurpee (burpee no push up ) 5-10…