3 Jan 18

Bills Miserable Abs 2 (1 Round)
30-4 count swimmers kicks
30 Pulse Ups
30 Diamond Pulse Ups
15 Leg Climbers
30 Oblique Crunches, each side
15 Leg raises w/ Med Ball (10,8)
immediately into
15 Leg raises (no Med Ball)
50 Med Ball side taps in V-sit
Metcon (AMRAP – Reps)
From CF Main…

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Metcon (AMRAP – Reps)
AMRAP12
Partner WOD
1 Runs while the other works

100M Run
AMRAP Wall Balls (30,20)

Score 100M Run as ONE REP!

Extra Credit
Metcon (AMRAP – Reps)
Superset
3 Rounds

10 Walking Lunges each leg
10 Back Extensions

Weight up to 25# each

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