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1.15.15

14
Jan

1.15.15

Warm-up

500m Row

Then

3 R.N.F.T.

10 Sit ups

10 Kong Squats (Bar or PVC)

10 Box Jumps

Mobility

Athlete’s Choice

Strength/Skill

N/A

METCON

“Miagi Twist”

For Time:

50 Air Squats

50 KB Swings 53/35

50 push-ups

50 clean-and-jerks (135/95 pounds)

50 pull-ups

50 kettle-bell “taters” 53/35 (See Video)

50 box jumps (24”)

50 wall climbs

50 knees-to-elbows

50 double-unders

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