April 7, 2017

A:Warm Up
Run 400m
40m Lunge with twist
40m Spiderman crawl
40m stiff leg bear crawl
20m lateral lunge (alternate sides)

2 quick sets of:
20 shoulder taps
10 squats
15 situps

Begin warming up back squats

B1: Back Squat (3x3 @ 82x2)
Rest 20-30s before B2

B2: Weighted Pull-ups 
Add weight, start a new superset every 3-4 minutes for 9-12

C: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean
Front Squat
Burpee over Bar (Lateral)
*Run a lap after each round
Goal is fast and try to throw in as many touch and go reps as you can. Run is the "rest". Come back inside ready to do work.
RX+ 135/95
RX 115/75