September 17, 2016

A. Warm Up

Game for 7 minutes to get loosened up then skill review for 7 minutes. 

B. Metcon (Time)

14 Rounds for time 
(Alternating with a partner): 
50 Double Unders
21 Steps walking lunges
15 Pull-ups 
9 Burpees 

C. Metcon (No Measure)

​Core Finisher: 
Tabata hollow rock or hold