September 10, 2016

A. Warm Up

Game for 7 minutes, skill review and warm-up for 7-10 Minutes.

B. Metcon (AMRAP - Rounds and Reps)

7 Minute AMRAP: 
15 Wall balls 
15 KB Sumo DL high pull
Rest 3 minutes before part C

RX+ 30/20 32/24
RX 20/14 24/16
Scaled lighter weights 

C. Metcon (AMRAP - Rounds and Reps)

7 Minute AMRAP: 
10 Burpee Box Jump Overs
10 Cal Row 
Rest 3 minutes before part D

D. Metcon (Weight)

10 Minute EMOM: 
Odd: 10 DB Snatches
Even: 8-10 Pull-ups 

Scaled is jumping pullups