Friday 151002

Warm-Up:

3 rounds

30 Single Unders / 15 DUs

4 Inch Worms (2+2)

8 KBS

10 Halos (5 each/side)

Strength:
A. Turkish Get-Up x 2 reps each arm Rest :45
B. Overhead Squats 4 x 4 @ 33x1; climb as technique holds
C. Box Jumps 3 x 10

MetCon:
3:00 AMRAP
10 Deadlifts
10 Push-ups

3:00 Rest

3:00 Max Calorie AirDyne

3:00 Rest

3:00

As many Wall Balls as possible - when you break = 3 burpees

Accessory: 

2 rounds not for time
:30 high side plank :30 rest/per side
8 DB External Rotations