WARM UP
Running Sprints:
3 x 200 M
3 x 100 M
3 x 50 M
3 x 200 M
3 x 100 M
3 x 50 M
STRENGTH
Clean Every 30 Seconds
Every 30 Seconds for NINE MINUTES do one Clean. Go up in Weight each 30 Seconds or until you get to your 1 RM. If you get to your 1 RM before the 9 minutes are up keep at that weight.
WOD
Metcon
Reps for Time:
150 M Run
150 Double Unders/ 200 Single Skips
150 M Run
50 Knees to Elbows
150 M Run
25 Weighted Burpees 25#Plate
150 M Run
15 Ring Dips
150 M Run
150 Double Unders/ 200 Single Skips
150 M Run
50 Knees to Elbows
150 M Run
25 Weighted Burpees 25#Plate
150 M Run
15 Ring Dips
