9.6.11

WARMUP

2 Rounds:

200m Ski
10 Deck Squats
2 Cast Wall Walks

STRENGTH/SKILL

Back Squat x 8

Handstand Walk for Distance x 3
Pallof Press x 30 sec/side

(95lbs, 145lbs)

METCON

AMRAP 12 min:

7 Pullups (CTB)
14 MedBall Bar Toss Overs
21 Double Unders

(3rds +  7PU+12med ball)
-----

additional workout:row 1000m as fast as possible
(3:40)