Friday May 2, 2014

Meet on the parking deck at the location indicated. We are shooting to start metcon around 12:00. Strength will begin at 11:30.

Warmup
2 rounds
  5 pushups
  5 air squats
  5 thrusters
  5 lunges with hip twist

Strength
1a) Incline Bench Press: 15-10-8-5-5 work to a heavy 5
1b) Landmines: 5x10

Metcon
team wod - groups of two (scale reps accordingly for a group of 3)
1mi run
100 wall balls 20#
1mi run
100 push ups
1mi run
100 situps

Notes: The 1600m run will be 1 lap around the pond. Only one person can work at a time. You will run together and reps for the next exercise can't start until your partner has made the run.


Landmines Vid...