TUESDAY 8-11-15

Warm-up

15min

  • Agility

Weightlifting

15min

  • All: Farmer's Carry (5x100m)

Metcon

24min

  • Metcon (4 Rounds for time)

4 rounds:

4min cut-off (finish fast means more rest)

200m run
12 Burpees
100m run
6 Burpees

2min rest

The goal here should be to have a consistent time.  If you DNF record Cap + Number of reps incomplete in the notes

  • C & I: Metcon (4 Rounds for time)

4 rounds:

4min cut-off (finish fast means more rest)

300m run
16 Burpees
200m run
8 Burpees

2min rest

300m run starts at back door and goes to 200 turn and back.

The goal here should be to have a consistent time.  If you DNF record Cap + Number of reps incomplete in the notes