September 29, 2016

A. Warm Up

2 minute squat hold
1 minute tactical frog
3 rounds slow: 
10 Goblet Squats 
20 Double Unders
10 Burpees 

B1. Front Squat (4 x 2)
Rest 45-60s before B2

B2. Back Squat (4 x 3-5)
Use same weight as front squat. 

B3. Strict Pull Ups (4 x Max Reps in 30s)
Post best amount of reps. Start a new set every 5 minutes for 20. 

C. Metcon (Time)

For Time: 
Row 500m 
15 Squat Clean Thrusters
50 Double Unders 
15 Burpees Over Bar
50 Double Unders 
Row 500

*15 minute Cap
RX+
115/75
50 Double Unders

RX
95/65
30 Double Unders 

Scaled
300m row
75/55 or lighter
10 double under attempts + 50 single unders