You have to pay attention to this one...

30-August-2013


Warm-up
Instructors choice


WOD 1
12 min AMRAP
10 wall balls
10 pushups
10 jumping lunges




REST




WOD 2
You will have your choice of

2 Min AMRAP
thrusters @ 95/65#
then ( no rest in between)
8 Min AMRAP
10 KB swings
20 Burpees
30 2 count flutter kicks


OR


2 Min AMRAP
burpees
than (no rest in between)
8 Min AMRAP
10 KB Swings
20 Thrusters
30 2 count mountain climbers



EC
Plank Off
As a class everyone will hold the plank postion (LOW PLANK)
the 1st to drop out will have a 100 sit-up penalty
2nd to drop out 100 sit-ups
3rd to drop out 90
4th to drop out 90
5th to drop out 80
6th to drop out 80
7th to drop out 70
etc..
The last one standing will have no penalty