October 2, 2015

Friday

WARM UP:

3 Rounds

15 Calorie Row

Spiderman Down

High Knees Back

Crab Walk Down

Butt Kickers Back

10 Air Squats

SKILL/STRENGTH:

5 x 5 @ 65% Overhead Squats

METCON:

PARTNER WOD

20 Minute AMRAP

Run 400M (200M each)

15 Cleans (135/95)

15 Push-ups

15 Box Jumps (24/20)

EXTRA CREDIT:

2 Minutes Couch Stretch

2 Minutes Quad Smash

2 Minutes Shoulder Smash

2 Minutes Scorpion Hold

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