Saturday 160514

Warm-Up:

Run 400 meters
5 Wall kick-ups (body length or half body length away from the wall)
5 Banded good mornings
5 Kettlebell cleans (each arm)
15 Squat to stand
15 Hip extension
15 OH Plate Press
:30 Arch hold
10 Marching bridge (each side)

Strength/Skill:
A1. KB(heavy) Goat Baggers x 8-10 reps @30x1; rest :60
A2. Around the Box x 1-2; Rest :60
B.Pendlay Rows x 3-6 reps; build from last week; Rest :60

MetCon:
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
400m Run
100 Barbell Thrusters
400m Run
100 Burpees
400m Run
100 Wall Balls
400m Run

100 MedBall Sit-Ups


*Both partners perform the run at the same time.