1/30/2016

29
Jan

1/30/2016

Team up in 3’s (ideally). These are two relay races, one starts at 0:00 and the second starts at 12:00. One person will start at the end of the gym and run about 3 mats to the first station and do 5 power cleans. Then move forward a mat to do 10 sit-ups, then move forward a mat to do 7 box jump overs (either jump on top of the box or completely over). Sprint back, tag the next person, and continue in that fashion until everyone has gone 3 times through. If you finish before 12:00, you rest. If you don’t finish before 12:00, then your extra reps will be added to that time (20 extra reps = time of 12:20)

At 12:00, setup your new stations (or before if you finish early) At 13:00, the second relay starts. Same fashion as the first relay. For Apollo Onos, Rx is 1 mat across and L+R = 1 rep. As a team, you will have two metcon times for the day.

Team relays
3 rounds (each partner) for time:
sprint 3 mats
5 power cleans, 135/95#
10 sit-ups
7 box jump overs, 24/20″
sprint back

12 minute cap

at 13:00, begin

3 rounds (each partner) for time:
sprint 3 mats
5 deadlifts, 225/155#
6 Apollo Onos
7 KB swings, 70/53#
sprint back