Conditioning: 26 December 2014

Strength:
5 RNFT

• 5L/5R Lateral lunges- AHAP - men should be using no less than 20k for this, women no less than 12k 
• 40 m reverse sled - face the sled, pulling backwards (135#/90#)

WOD: For a large class start at different stations.

5min AMRAP

• 4 TIre Flips
• 40 Double Unders (3:1 sub for singles)

2min rest

5min AMRAP

• 8 (4L/4R) cross body chops  w/slam ball (15k/9k)
• 16 box step overs (24”/20”) (Both feet start together on ground and both feet must pass over the box.  Hands can touch the box, but butt cannot.  To be over the box no part to the athlete can be touching the box.  Athlete can choose to jump on box and step to other side.  Athlete can choose to jump over the box.)

2 min rest

5min AMRAP

• 20 KB swings (24k/16k)
• 1 lap

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Score = total rounds + reps from all three AMRAPS