Saturday December 26,2015

12 Minute AMRAP @ 80% of:
Row 15 Calories
Box Jump Overs 10 repetitions
Double Unders 30 repetitions

About 6 rounds
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Rest 4 Minutes
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12 Minute AMRAP @ 80% of:
Assault Bike 20/16 Calories or Airdyne Bike 25/22 Calories
Wall Balls 15 repetitions
Toes to Bar 10 repetitions

5 Rounds even (I think)
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Rest 4 Minutes
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12 Minute AMRAP @ 80% of:
Run 200 Meters
3 Muscle ups
5 Overhead Squats @ 115/75 lbs

5 Rounds + Run + Muscle Ups
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Rest 4 Minutes
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4 Minute AMRAP of:
Max Calorie Row @ 90% of Max Calorie Assault/Airdyne @ 90%-Athlete Choice

Assault @ 60 Cals