Sep 1, 2011:

AMRAP In 18 Mins Of:


Row 250m

12 Wall Balls (20/14/10/6)

12 Ring Dips

12 Close-Grip Push-Ups


Grip Strength:

3 Rounds, Each For Time:

Pull-Up Bar Hang-Hold (Any Grip)

(Coach Mark will start the clock

and you must hold yourself up in a

hang position for as long as possible)


CFL Endurance: (Optional)


300 Jumping Jacks (Non-stop)


Teens WOD:


AMRAP In 15 Mins Of:

Row 250m

10 Wall Balls (10/6)

10 Pull-Ups