Friday, 11/4/2016 WOD

“You are your only light.” – Sin Nednhoj
Warm up:
CFTE Dynamic Stretches
Length of gym and back:
High knees
A Skips
Butt Kickers
Grapevine
Russian March

Skill:
Single Arm Dumbbell Reverse Lunge Thrusters

Conditioning:
15 Minute AMRAP:
200 Meter Side Shuffle/Sprint Run (Alternating 5 shuffle steps per side/10 strides sprint run)
20 Burpee Rocket Jacks
Rest 3 minutes
15 Minute AMRAP:
8 Single Arm Dumbbell Reverse Lunge Thrusters Per Arm 40/20
16 Superman’s

Cash out:
Max AbMat Sit-ups in Time Remaining

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