10.9.15

Warm-up

4 Rounds

100m Sprint

10 Leg Swings

30 Second Wall Sit

30 Second Double Under

Strength/Skill

Build up to a 5 RM Deadlift

METCON

400m Run

400m Run Backwards

100 Double Unders

75 Wall Balls

50 Russian KB Swings

25 Burpees

15 C2B

5 Cleans 185/135

Extra Work

gymnastic:

30 Muscle-ups or toe nail transitions

olympic:

Bench Press: 5×5 @ 85% of 5RM from last week

Weighted Ring Row: 5×12

Core

Tabata Side Bends

* Weighted if possible