December 23, 2016

FROSTY FRIDAY

A) 3 rounds for time,

20 x front rack lunges
20 x Medball sit-ups
20 x burpees

(3 minutes rest)

B) 12 minute AMRAP,

3 x Power Clean
5 x Pull Ups
7 x HR Push Ups
10m/8w x Calorie Row

(3 minutes rest)

C) 18-15-12-9-6-3 for time,

Wall Balls

Box Jumps

**May be done in any order**Record each time individually**