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Saturday 9/14/13

Strength:

  •  Back Squat 1 x 3 @ 75%
    • 2 x 2 @ 80%
    • 2 x 1 @ 85%
    • 2 x 1 @ 90%

MetCon: Team- Both teammates will be working at the same time on different movements.  You can switch movements as many times as you want during the time frame or you can each stay on your movement.  Most overall reps is the winner.  If rolling solo, you must do equal time on both movements. 

  •  3 min. AMRAP
    • KB Snatch (32/20, 24/20)
    • DU's
  • Rest 1 min.
  • 4 min. AMRAP
    • Thrusters (115/85, 95/75)
    • T2B
  • Rest 1 min.
  • 8 min. AMRAP
    • Run x 200m-Run done together and counts for 10 points each run completed
    • Wheel Barrel the full length of matts to rings and back.  Can switch as many times as you like. Once you go down and back you run again.  If rolling solo, bear crawls x 2 trips each time.

Auxiliary:

  •  Tire Flips 3 x 15
  • MU drills x 10 min.

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