February 6, 2014

Warm Up - 5 minute AMRAP
10 Soldier Kicks
10 Knee Hugs
10 Quad Grabs

Strenghtcon - 10 minute cap

5 rounds
As many thrusters as possible in 30 seconds at 75% of 1RM
90 seconds rest between rounds


Metcon - 30 minute cap

100 Double Unders
50 Situps
50 OH Squats (#75/#55)
50 Russian KB Swings (#55/35)
50 Push Press
50 Pull Ups
50 Pistols
2 Rope Climbs