Saturday 160813

Warm-Up:

400m run, then 2 rounds:
15 front leg swings/side
15 side leg swings/side
15 band pull aparts
15 arm circles forward + backward

MetCon:
In Teams of 3,complete 4 sets each Conga Line style (must wait til the teammate ahead of you is finished): 

Row 500 Meters
—
5 Hand-Release Push-Ups
5 Box Jumps
5 Hand-Release Push-Ups
5 Box Jumps
5 Hand-Release Push-Ups
5 Box Jumps
—
Run 400 Meters

Strength/Skill:

A. Yoke Work - establish a heavy 15m carry for the day

B. Farmer Carry - establish a heavy Farmer Carry for the day