November 17, 2016

A. Warm Up

With a 20 minute running clock: 

Complete: 
3x shuttle run
2x lateral shuffle 
1x bear crawl
1x Crab walk
2x High Knees 
3x shuttle Run
2x butt kicks 
1x alligator walk 

Then work on skills for the remaining time. 

B. Metcon (Time)

With a partner, complete for time: 
10 x 250m row. Alternate every 250m

20 Minute Cap 

C. Metcon (Weight)

16 Minute Alt EMOM: 
M1: 10 DB Box Step Ups @ 20"
M2. 5 Burpees + 25 Double Unders
M3. 10-15 Goblet Squats
M4. 40s Hollow Rock or Hold