November 8, 2017

​A. Alternating Sets: Double-Under, Deadlift
5 sets, starting a set every 2 minutes, of:

1. A1. 45 Double-Unders
2. A2. 10 Deadlifts @ 60%
   
   Coach's Notes:This is an alternating EMOM

B. For Time: Running, Overhead Squats, Russian Kettlebell Swings, and more
​For Time:

1. Run 800 meters
2. 40 Overhead Squats @ 75/55 lbs
3. Run 400 meters
4. 30 Russian Kettlebell Swings @ 32/24 kg
5. Run 200 meters
6. 20 AbMat Sit-Ups
7. Run 400 meters
8. 10 Goblet Lunges @ 32/24 kg
9. Run 800 meters

Time Cap: 30 minutes
Coach's Notes:
Goblet Lunges are 10 each side