Friday 01/22/16

8 min AMRAP of

10 ball slams 20/10

10 back extensions

10 russian twists with ball

For Time

20 HC2O @115/75

20 BOX JUMPS @ 24/20

10 RING DIPS

15 HC2O@135/95

15 BOXJUMPS @24/20

10 RING DIPS

10 HC2O@155/115

10 BOX JUMPS@24/20

10 RING DIPS

Thursday 01/21/16

Every Minute On The Minute For 12 Minutes

50ft Shuttle Run

Then

With 25 Minutes Cap

Run 1.5 Miles On Every Even Minute before Continuing The Run  you Must Complete 5 Burpees on Odd Minutes you Must Complete 5 Air Squats