11/23/2016

22
Nov

11/23/2016

Let’s get after it with a long one today since we’ll most likely be eating and relaxing a little extra tomorrow. With your partner, set up a rack with all the weight you’ll need for the barbell pieces. As a scale you might decide to lighten the weight which is fine, just work with a coach to decide what you’ll need for both movements. You may split up the work anyway you want but only one athlete may work at a time. Loading and unloading weight during the met-con is part of the workout, so be strategic when deciding how to load the plates onto the bar.

For Time
In Teams of 2
200 Double Unders
30 Front Squats (205/145)
60 Push-ups
30 Push Jerks (165/115)
60 Burpees
30 Front Squats (205/145)

cash out
Athlete choice Tabata
Sit-ups or
Bicep curls