September 9, 2015

Wednesday

WARM-UP:

D & B High Knees

D & B Butt Kickers

Down Spidermans

Burpee Broad Jump

15 Toe Touches

SKILL/STRENGTH:

Run 200M - Rest Ratio 1:1

Run 400M

Run 600M

Run 800M

METCON:

For time:
100 Double unders
followed by: 21-15-9 of:
KBS (53/35)
Goblet Squats
Followed by:
100 Double unders

EXTRA CREDIT: Choose the one that is your weakness

4 x 15 Sit-ups

or

4 x15 Push-ups

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