Thursday the 1st of December, 2011

2 rounds of

5 minute AMRAP
10 kb swings (70/53)
5 burpees

2 minute rest between rounds

Then

3 rds FOR QUALITY NOT TIME

10 GHD situps or standing rollouts
15 v-ups
10 russsian twists (20/14)
12 supermans
40 chinnies