141002 Week 1 Work Capacity

Warm Up:
3 rounds
10 knees to elbows
10 goblet squats
10 hand release push-ups

WOD 1
AMRAP 20:

5 squat hops
10 hand release push-ups
15 jump lunges

Rest 3:

WOD 2
AMRAP 5:
Russian twist (med ball)
Overhead situp throw
Med ball front squats

COACHNOTES: Shooting for 20+ rounds in the 20: AMRAP. Hard, fast and kind of long. Shooting for unbroken rounds. I'd rather you toast yourself during the AMRAP 20: instead of saving gas in the tank for WOD 2

WODNOTES: Rene got 20 +8 so it's possible to do this 20+ rounds.