11 Oct 18

Metcon (Time)
WARM-UP:
3 Rounds
25 Foot Inch Worms w Push-up
10 Over head Squats – dowel
25 Foot Bear Crawl
10 Walking Lunges
25 Foot Crab Walk
10 Squat Jumps

15 Min time cap

Metcon (Time)
CORE (5 min. cap)
50 hanging knee raises
*everytime you drop 10 hollow rockers”
Metcon (AMRAP – Rounds and Reps)
“Eight is Great”
AMRAP 8
8 25 Foot Sprints
8 Single Leg Box Squats (R)
8 SL Box Squats (L)
Then
1 x Run 400m

Rest about 4 Minutes from when you return from the run. Round up to the next full minute…do the next wod…

Metcon (AMRAP – Rounds and Reps)
AMRAP 8
8 Plate Squats (45/35/25)
8 Plate Sit-ups
8 Plate Thrusters
8 Plate Burpee Hops
Then
1 x 400m Run with plate.

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