April 29, 2017

A:Warm Up
 “Junkyard Dawgs!”
Game for 5-10 Minutes

Mobility:
10 Pass Thurs
10 OHS
10 Pass Arounds
10 OHS
10 Pass Thrus in bottom of squat
10 Face down pass throughs
10 SOTS Presses in bottom of squat
10 OHS

Set up for workout

B: Metcon (Calories)
With a partner:
AMRAP 8:
Cals on Assault bike.
*must switch every 15/10 and before getting BACK on the bike, you must complete:
Rx+ 5/3 handstand pushups
Rx 10/6 pushups

C: Metcon (Time)
Teams of 2
6 rounds
6 lap run
20 Hang Power cleans @ 115/75

Break up anyway you'd like for the run, can be 1 lap at a time alternating, 2 laps or 3. Cleans can be broken up anyway.