October 8, 2016

A. Warm Up

7 minutes of a game
then shoulder prep for 5-7 minutes and movement review. 

B. Metcon (Time)

Partner Grace 
Partner A does AMRAP clean and jerks while partner B runs 2 laps. Switch and repeat until you have finished 30 Clean and jerks 

RX+ 155/105
RX 135/95
Scaled options: 95/65, 75/55, or empty bar 
Rest until 10:00 Mark 

C. Metcon (Time)

Partner Karen 
Partner A Performs Wall Balls while partner B Rows 200m, switch and repeat until 150 wall balls are completed. 

RX+ 30/20
RX 20/14
Scale to lower weight if needed
rest until 20 minute mark 

D. Metcon (Time)

Partner Angie: 
Partner A works through: 
100 Pull-ups 
100 Pushups 
100 Situps 
100 Squats 
Partner B performs 15/10 Cals on assault bike or rower (15/10 burpees in bigger classes) 

Perform until completion 35 minutes on the clock.