Wednesday 160608

Foundations:
Warm-Up:
400 meter run
Pigs on ice skates
10 Slow and low air squats (perfect form)
10 Push-ups
10 Mountain climbers (each leg)
10 Ring Rows
Knee hugs

Foundations:
Strength:
A. Front Squat x 3; EMOM 8:00 @ 60% 1 RM

B. Strict Pull-ups/Ring Rows, 4 x 6-8; rest :90

MetCon:

For Time:

Run 800 m
rest as long as you ran (1:1)
Run 400 m
rest 1:1
run 200

rest 2:00 then max unbroken wall balls

Group:

Warm-Up:
400 meter run
Pigs on ice skates
10 Slow and low air squats (perfect form)
10 Push-ups
10 Mountain climbers (each leg)
10 Ring Rows
Knee hugs

Strength:

A.E2MOM 20:00:
1 – Deadlifts x 6-8 reps; may add bands
2 – Banded/Weighted Push-Ups x 10-15 reps

MetCon:
For time:
Descending ladder 10 - 1

Deadlift
Burpees Over the Barbell