9 May 19

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)

Complete as many reps as possible in 12 minutes of:

1 strict T2B, 2 push-ups, 3 squats
2 strict T2B, 4 push-ups, 6 squats
3 strict T2B, 6 push-ups, 9 squats
Etc.

Metcon (AMRAP – Reps)
AMRAP12
Partner WOD
1 Runs while the other works100M Run
AMRAP Wall Balls (30,20)

Score 100M Run as ONE REP!

Metcon (AMRAP – Reps)
Superset
3 Rounds10 Walking Lunges each leg
10 Back Extensions or Supermans

Weight up to 25# each

Extra Credit
Metcon (Time)
Repeat 200s – Run/ Sprint 200M then Walk/ Jog 200M x 4…this equals 1 SET Rest 3-5 mins inbetween EACH SET

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