9.22.11

WARMUP
2 Rounds:
200m Run
5 Windmills/side
2 Cast Wall Walks

STRENGTH/SKILL
Back Squat x 3
Handstand Walk for Distance
Pallof Press

(4cycles, Squat: 95x5, 125x3, 155x3, 175x3)

METCON
50 Wall Ball Shots (20# med ball)
15 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
10 Wall Ball Shots
15 Toes to Bar

(9:45)

 

additional workout:
Sprintttttttz
300m row
2min rest
300m row
2min rest
300m row
2min rest
250m ski erg
2min rest
250m ski erg
2min rest
250m ski erg
2min rest
200m sprint
1min rest
200m sprint