Tuesday 092016

TEST WEEK
Warm Up

3×10 Good mornings
Then
Slow 10 minute AMRAP
Run 400m
Row 500m
15 Box jumps + Step Dow (24/20″)

Overhead Squat
1 Rep Max
*Max 3 Misses at a single weight

Metcon
3 Rounds
20 Lateral Over Bar Burpees
30 Wallballs (30/20)

Skill
3 Rounds
200 M Sprint
*Start at the bottom of Howard St - intersection of Howard and Pleasant.
Run up to 200 M mark, run back.
Rest 3 Minutes
Score is fastest one and average of all 3.