12/17/14…….Wednesday

Warm up: 5 Min airdyne followed by 50 back extensions and 50 sit-ups

Push press 3-3-3-1-1

Metcon
6 Min EMOM
3 Hang Pwr Clean 115/75 (Rx+155/105)
6 Push Up (Rx+ 4 HSPU)

Rest 4 Min

6 Min Amrap
10 T2B
20 KBS 53/35 (Rx+62/44)
30 Du’s

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