150814

8 Minute AMRAP:
200M Run
8 Sampson Stretch
5 C2B
8 WallBall
5 Inch-Worm-Up-Dawg
8 Lateral Lunges
5 Dips

1 Round:
6 Turkish Get-Up (3 each arm)
10 Good Morning
15 GHD Sit-Up
30 PVC Passthrough

Workout of the day for Friday, August 14th, 2015:

Min. 00-12
3 Rounds (12 min cap):
33 Calorie Row or 400m Run
10 ManMakers
5 Muscle-Dip blasters*

*1 muscle up plus two ring dips (3 dips total).

Min. 17-29:
8 Rounds (12 min cap):
5 Front Squat @ 85% 1RM
12 Double KB or DB Bent Over Row 53/35-lb”

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