"Armanda" WOD

Heh heh, cause, you know, we used our arms a lot in this one... 

Wow, I'm really tired after an hour learning first spear at 11 and then returning at 5 to workout for another hour+.

Here's what we did:

5-6 min. jump rope to warm up (accidentally paused the timer)
1 min. round x4 each punch the glove-y thingies
1 min. round x2 each kicking the bag

tabatas:
:25/:12 x 8

1. medicine ball throw
2. arm 1 (various)
3. twists
4. side lunges
5. arm 2
6. bicycles

Some pa qua and some spear work to warm down.