09/19/2011

I. 500m Row/25 Sit ups
7 minute AMRAP
150m Row/Sit ups/Burpees/Goblet Squats

II. 7 minute AMRAP
7 Sandbag ground to shoulder/30 Squats
1:00 Minute REST
7 Minute AMRAP
7 Pull ups/7 Ring Dips
1:00 minute REST
7 minute AMRAP
7 Med Ball Thrusters/7 Ball Slams/7 Med Ball Sit ups

III. Stretch