October 18th, 2017

WEDNESDAY 

Fitness:

7 min AMRAP
5 PC
10 cal row
rest 3 min
7 min AMRAP
7 KB
7 Burpee
rest 3 min
7 min AMRAP
10 Cals AB
Malcolm (3 cone)
**you may need to start at different AMRAPs based on how many
people are in the class.

Competition:

7 min AMRAP
5 PC (these should be (TNG) 135/95
10 Cal Row
rest 3 min
7 min AMRAP
KB
Burpee
rest 3 min
7 min AMRAP
10 Cals AB
Malcolm (3 cone)
**you may need to start at different AMRAPs based on how many
people are in the class.