29
Oct
10.30.15
Warm-up
100m Run
2 Wall Walks
5 Push-ups
10 Squat Jumps
Strength/Skill
None
METCON
800m Run
21 HSPU
21 Burpees
400m run
15 HSPU
15 Burpees Box Jumps
200m Run
9 HSPU
9 Burpee Box Jump Overs
* on the Box Jumps, Step ups are not RX
Extra Work
gymnastic
Perform 10 Rounds For Time:
:30 Hollow Hold
If you break 10 Burpees
olympic
Snatch Grip Push Press: 60/3, 70/3, 75/3, 80/3, 85/3
Snatch: 60/3, 70/3, 75/3, 80/2, 85/1, 80/3, 85/2, 90/1
Core
150 Bicycle Crunches