April 17, 2017

A:Warm Up
Coach led game and/or dynamic movement routine. Then spend about 10 minutes setting up for the work ahead.

B: Metcon (Weight)

Alt EMOM x 16:
Min 1: 3 Heavy Thrusters from the floor.
Min 2: 20s Sprint on Assault bike or rower
Min 3: 5 weighted hanging leg raises + 7 Wall Balls (Heavier than Part C)
Min 4: 6-10 Reverse Burpees

C: Metcon (Time)

Teams of 2, complete the following:
100 Thrusters with empty bar (45/35)
80 Cals Assault Bike
60 Toes to Bar
40 Wall Balls
20 Burpee Box Jump Overs

Break up the repetitions any way.