Wednesday 160713

Foundations:
Warm-Up:
3 Rounds (increasing pace)

200m run

8 air squats

8 push-ups

8 sit-ups

8 kips

8 KBS

Strength:
A. Deadlift 10:00 to build to a 7 RM
B. Strict Press 10:00 build to a 7 RM

MetCon:
AMRAP 7:00

7 toes to bar
21 Double Unders/42 Single Unders

Accessory:

Accumulate 2:00/side in side plank

Group:

Warm-Up:
3 Rounds (increasing pace)

200m run

8 air squats

8 push-ups

8 sit-ups

8 kips

8 KBS

Strength:

A. Back Squat 5(60%) - 4(70%) - 3(80%) - 2(85%) - Max Reps @ 22X2; begin a set every 4:00;between each set complete 2 wall walks w/ :05 pause at the top

MetCon:
For max reps/meters:
2:00 Rowing for Meters
Rest :60

2:00 Barbell Thrusters
Rest :60
2:00 Box Jump-Overs
Rest :60
2:00 Power Cleans