April 23, 2017

A:Warm Up
200m Run
Then…
3 Rounds:
10 Squat Jumps
8 No Pushup Burpees
Jump rope:
R1: 60 Singles
R2: 30 Alt leg singles
R3: 30 double unders or 45s of practice

Then...
10 Russian Baby-Makers
Kneeling Wrist Stretch x 60s

B: Metcon (Weight)
12 Minute Alt EMOM:
Min 1: Run 1 Lap
Min 2: 10 Double KB Goblet Squat
Min 3: 15 Hollow Rocks
Min 4: 1 Rope Climb (Legless if able) + 7 Pushups
Weight is for goblet squats

C: Metcon (Time)
For Time (with a partner) :
Run 800m with 20lb Wall Ball
80 toes to bar
80 Wall Balls
16 Rope Climbs (8 each)
800m Run with 20lb wall ball
For the run both partners have to run. You can handoff the ball back and forth at any point. Everything else is split up between the two of you, only one person working at time.
Scale as needed.