Tuesday, November 11, 2014


Skill Work and an awesome Tuesday WOD!

ANNOUNCEMENTS Saturday: Coach Katie is moving to Italy next week!  Let's send her off with an AmpFam Saturday Partner WOD dedicated to her.  Saturday classes will run as normal, but if you'd like to workout with her please come to the 10am class.

TUESDAY Skill Work EMOM in 9 Minutes: • 4-8 Toes to Bar • 10 Back Extensions • 30 Double Unders

Conditioning 12-11-10-9-8-7-6-5-4-3-2-1 Reps Of: • Wall Ball Shots (#30/20) • Burpees • Sit-ups

Wall Ball Efficiency