October 1, 2016

A. Warm Up

Forward fold hold x 2:00
Lacrosse ball to pecs
4 Slow Rounds
10 Storks 
10 Hand release pushups 
Row 250

*15 minutes 

B. Metcon (AMRAP _ Reps)

AMRAP 15 minutes: 
100 Cals on Assault Bike (or rower) 
100 Kettlebell Swings
100 Thrusters @ 95/65

RX+ 
A/B
32/24
95/65

RX
A/B
24/16
75/55

Scaled
Row
12/8
Empty Bar

Rest 2 minutes before part C

C. Metcon (AMRAP - Reps)

AMRAP 3 minutes: 
Toes to bar

Scale to HLR or Ab-mat situps 
Rest 2 minutes before part D

D. Metcon (AMRAP - Reps)

AMRAP 3 minutes: 
Burpees 

Rest 2 minutes before part E

E. Metcon (No Measure)

3 Minutes to accumulate as much time in a plank as possible.