NOVEMBER 9, 2010

"FIVE SPOT"
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 CLEAN & JERK 95/65
10 BALL SLAMS 25/15
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 DEADLIFT 115/85
5 T2B
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 GHD SIT UPS
5 BENCH PRESS 135/95
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
5 WALL BALLS 12FT 20/10
5 BURPEES
*IN 6 MINS
400M SPRINT
THEN AMRAP OF
10 PULL UPS
10 DIPS
*RUN 400M AS FAST AS YOU CAN (UNDER 1:30)
THEN WITH THE REMAINING TIME AMRAP OF THE
2 MOVEMENTS