November 3, 2016

A. Warm Up

Row 250m
12 Lunges
12 Lateral Lunges
Run 2 Laps 
12 Pushups 
12 PVC Passes
Bike 10 Cals 
12 KBS
12 Goblet Squats 

Then, it pairs Sprint to 10 calls on rower AFAP x 2

B. Metcon (4 Rounds for Time)

Row 300m x 8 
with a partner (4 each) 

Increase effort each set. Your last set should be the fastest. 

C. Metcon (Weight)

EMOM x 16: 
M1: 10/8 Cal Sprint on AB
M2: 2 Wall Walks + 20 Double Unders 
M3: 16 Wall Balls 
M4: 40m Front Rack Kettlebell Carry