April 17, 2014

WarmUp: 4 Minutes

2 Rounds:

20 Soldier Kicks, 15 Knee Hugs, 10 Inchworms, 5 Pass Throughs

StrengthCon: 11 Min. time cap

3x10 Weighted Situps (53/35)
3x10Weighted Russian Twist (53/35)
3x10 Weighted V-ups (53/35)

MetCon: 29 min time cap

3 Rounds

10 Snatch Grip Deadlift (95/65)
10 Thrusters (95/65)
10 Pistols

Then

6 Rounds

5 Single Leg Burpees
5 Front Lunges (95/65)
5 Single Arm KB Swings (53/35)