Monday November 27, 2017

Warm Up 57 (No Measure)

10x10m shuttle (Shuttle is there and back, 20m total)

Then, 2 rounds of

10 Beat Swings

10 Wall Ball

10 Hand-release push-ups

10 Sit-ups

+

2 RNFT:

10 Bird Dog

20 Dead Bug

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)
Scale 1:

10 @ 85/60

20 @ 24/20″

30 @ 20/14

Scale 2:

10 @ 55/35

15 @ 20/16″

20 @ 16/12

*Time Cap 15 min