Wednesday 7-6-16

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon

Run these on a 2-3min start intervals until everyone is through.

  • In My Time of Dying (Time)

100 yard prowler push (215/125)Rx (255/165)Rx'd+
30 Burpees
500m Row
400m Run

Accessory:15min