November 26, 2016

A. Warm Up

​For 12-15 minutes
With a partner
1 person rows as close to 100m as possible, for every meter over or under 100m they are, 2nd person does BURPEE BOX JUMPS 

Race is to 1500m

B. Metcon (AMRAP - Reps)

12 Minute AMRAP with a partner: 
40 Dumbbell Squat Cleans 
50 Pull-ups 
40 DB Push Press 
50 Goblet Squat 
40 DB Burpees 

No requirement for weight, choose a weight that you and your partner agree on and have some fun! 

C. Metcon (Time)

@ 15:00 mark
For time: 
6 Lap Partner Weighted Relay
Partner A Performs:
10/7 HSPU then a 1 lap weighted run 
Upon return, Partner A tags partner B and continue that pattern until 6 laps have been completed. 

RX+ 10/7 HSPU and 30/25 wall balls 
RX 15/10 Pushups and 20/16 wall balls 
Scale 15/10 Modified Pushups with lighter wall balls  

D. Metcon (Time)

@ 25:00
For Time:
6 lap run relay
Each partner must perform a buy in of 20 jumping lunges before every run. Alternate until 6 total laps have been completed. 

E. Metcon (Time)

@ 32:00
1,000m row relay (switch every 250) 
a buy in of 10 TTB must be completed before rowing. 

RX+ 10 TTB
Rx 10 HLR
Scale is 15 situps