Strength:
Bent-Over Rows
8-6-4-2-2
Metcon:
For time:
Run 400m w/DB
Then 7 rounds of:
10 1-arm DB Squat Snatch (#20/10)
20 Pushups
Then run 400m w/DB
Endurance:
Skill: Double unders
For time:
10-8-6-4-2
Box jumps
Pull ups
Air squats
Ring dips
50 Double unders
Competitors:
A.
1RM Front Squat (15min)
B.
Climb to a heavy single Power Snatch (15min)
C.
Climb to a heavy single Split Jerk (15min)
D.
Compete:
"Run BMC"
200m Run
1 Round of Badger:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run