18 September 2013; “Parris Island”

Warm-up: Burgener Warmup

Strength: 3,3,3,3,3 Overhead Squat from Rack

then…

1,1,1,1,1,1,1 Snatch ie Squat Snatch

WOD: 12 weeks at Parris Island

20 minute AMRAP…

12 Perfect Push-ups

12 Abmat Situps

12 Burpees

AWOD: 20 minute AMRAP

Begin with Eastside Lap,  then….

1  Rope Climb starting from Butt on Ground

2 Burpees

2 Rope Climbs

4 Burpees etc

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