November 9th

Warm-up

400 m Run

10 Airplane Kicks

10 side Lunges/per leg

1 min Jump Ropes

20 Pull ups

10 Push ups

Workout

10min Build Find 1 rep Max Shoulder Press

6-5-4-3-2-1

Rest as Needed

Metcon:

Run 1200 m

30 Back Squats (135/95)

Run 800 m

20 Front Squats (95/75)

Run 400 m

10 OH Squats

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s