27 October 2015 27 October 2015
Tuesday 27 October 2015 '27 October 2015'

allisonCheck the t.v. for announcements.

1. Warm-up level 2
a. 3×10 Good mornings
b. Slow 10 minute AMRAP
Run 400m
Row 500m
20 Box jumps 24/20″

2. Lift
Find 1RM Front Squat

3. Met-Con
3 Rounds
20 Lateral bar burpees
30 Wallballs 30/20lbs

4. Extra
3 Rounds
1 Gasser (200 yard sprint total, 100m straight touch and go)
Rest 3 minutes
There are two scores, fastest gasser and average of all three efforts.

1. Warm-up level 1
a. 3×10 Good mornings
b. Slow 10 minute AMRAP
Run 400m
Row 500m
20 Box jumps 24/20″

2. Lift
Find 1RM Front Squat

3. Met-Con
3 Rounds
20 Lateral bar burpees
30 Wallballs 20/14lbs

1. Warm-up Base
Slow 10 minute AMRAP
Run 400m
Row 500m
20 Box step ups 24/20″

2. Lift
Find 1RM Front Squat

3. Met-Con
3 Rounds
20 burpees
20 Wallballs 20/14lbs

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