WOD: “AMAP Day” -Mon 5.13.13

PERFORMANCE 3:45 CLASS

Skill: KB Thruster 

15 Full Crunches

10 Box Jumps 

AMAP KB Thrusters with remaining time 

3 min on the clock 

2 min rest between sets

4 rounds

(Also done on, but not a repeat 1.23.13)

FITNESS CLASS

Skill: Push Jerk 3RM/1RM 

6 min JR

5min KBS (70/45) drop kb = 15 sec rest

3min Push Press (95/ 65) drop bar = 5 burpees

2 min full crunches

1 min burpees