Wednesday, 11/17/10

Warm-Up
5 mins of Double-Under practice

Dynamic Warm-Up

Strength:
Rest

MetCon:
5 RFT with a 20# vest:
5 Ring Rows (chest must touch rings)*
7 Ring Push-Ups (chest-to-hands)*
9 Wall Ball, 20#
Sprint 100m
*Adjust the rings 6" above the box you put your feet on

Endurance:
Run or Row: 100m, 200m, 400m, 800m, 400m, 200m, 100m