9.14.11

WARMUP
2 Rounds:
200m Run
10 Ring Rows
2 Cast Wall Walks

STRENGTH/SKILL
Pistols x 6/leg
Kroc Rows x 10/arm
Lowers from an inverted hang on the rings, slowly, with straight body and arms x 6

(4rds, 35lbs for Kroc, bodyweight for pistols)

METCON
Modified Fight Gone Bad:
1 min Wall Ball Shots
30 sec rest
1 min SDHP (75/55#)
30 sec rest
1 min Box Jumps (24")
30 sec rest
1 min Push Press (75/55#)
30 sec rest
1 min Row for calories
30 sec rest
1 min Double Unders

Wall Ball Shots= 27
SDHP= 21
Box Jumps=16
Push Press=16
Row=14 calories
Double Unders=17 (plus singles)

Total: 111