7/16/14

Speed Work

Metcon (No Measure)

2 x 200m Run
4 x 100m Sprint
2 – Shuttle Sprints (10/20/30/40)

Metcon

Metcon (Time)

5 Rounds For Time

5 Deadlifts (275/165)
10 Burpees Over Bar
15 KB Swings (53/35)

RX+
5 Deadlifts (315/185)
10 Burpees Over Bar
15 KB Swings (70/53)