DATE – Tuesday Sept 11th 2012





1)   Broad Jump (3 attempts to get max. distance – 5 mins max.)

2)   L-Sit Hold or Knee Tuck on parallettes (max. seconds w/3 x 45lb plates under feet)



1)   6 min AMRAP: 10 Plyo Push Ups, 10 KB Swings 32/24kg

2)   *Rest 2 mins*

3)   4 min AMRAP: 4 Box Jump 36/30”, 8 Toes To Rings or K2E

4)   *Rest 60 seconds*

5)   2 min AMRAP: Double Unders

*Perform a Plyo Push up by placing one hand on a 45lb plate and the other hand on the floor; perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.