March 7, 2014

Warmup - 7 minute AMRAP
8 OH Walking Lunges
5 Inchworms
8 Spiderman Steps

Strengthcon - 22 minute cap

3 x 6 Back Squat (80% 1RM)
3 x 8 Back Squat (60% 1RM)
3 x 10 Back Squat (40% 1RM)

Metcon - 14 minute cap

100 Double Under buy in

15-20-25

Wall Balls
Romanian Deadlifts (95/75)