WORK CAPACITY:
On a 30:00 Running Clock:
0:00-15:00
Row For Calories*
@3:00, 6:00, 9:00, 12:00
*Complete:
5 Plate Turkish Sit Ups (45/25)
10 Plate Jumps
15 Deficit Reverse Lunges (standing on plate)
2:00 Rest
AMRAP in 13 Minutes:
100' Plate Goblet Carry 45/25 (25' out and back)
50 Flutter Kicks
10 50' Shuttle Runs
50 Plate Russian Twists (45/25)
50 Air Squats
