Teams of Two
400m Wall ball run
200 Sit Ups
400m Wall ball run
150 Deadlifts (185/115)
400m Wall ball run
100 Thrusters (95/65)
400m Wall Ball run
50 Toes to bar
400m Wall ball run
One works/one rests on everything but the run

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image image imageTABATA #1
Lateral Jumps
rest 2 min
TABATA #2
25m Shuttle
rest 2 min
TABATA #3
Medball Push ups (alt. hands on medball)
rest 2 min
TABATA #4
Toes to Plate

Power Snatch Perform 1 Snatch each minute based on the following percentages of 1RM

1 50%
2 – 50%
3 – 60%
4 – 70%
5 – 75%
6 – 80%
7 – 90%
8 – 95%
9 – 100%
10 -100%+

Then

Metcon (Time)
15-12-9
Power Snatch (115/75)
Toes to Bar

 

Happy Birthday Coach Jen!

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