WODs 4 Friends 20130116

Wednesday 20130116

Part I:

3 rounds of
AMAP pushups
AMAP pull ups

Part II:
For time
Run 1 mile
Row 2000 meters
Run 1 mile

Part III:
Ab Machine
3 sets of 20 reps at medium challenging weight

Notes:
**AMAP stands for As Many As Possible. So you're going to give your max effort, your 100% each round on how many push ups (real or modified at the knees) you can do in one sitting. The next is doing pull ups (again, real or modified) as many as you can without letting go of the bar. Your score would look like this:

64/54/49 - Push Ups
25/24/16 - Pull Ups

**Getting a nice pace for the row will help you cool down a bit but make sure you go for time and get the fastest score out of your friends!

**You probably don't feel like doing anything right now but try to make sure you get your ab workout in!