Saturday 151017

Warm-Up:

200 meterrun

Dynamic

Strength:
4 sets of:
A. KB Front Squat x 6-8 reps @ 3011;  :60 Rest
B. Ring Pull-Ups x 6-8 reps/or negatives x 3-4;  :60 Rest
C. Double-Under Practice x 60 seconds;  :60 Rest

MetCon:
AMRAP 20:00

In teams of two, with one partner working at a time, partners alternate rounds 

5 Push-ups

10 Kettlebell Swings

15 Squats

200 Meter Run