3.13.2017

SWOD
10 Minutes
Every Other Minute on The Minute
7 Back Squats @75%

WOD
3 Rounds
400 Meter Run
21-15-9
Power Cleans 95/65
Thrusters 95/65
Bar Facing Burpees

Metcon
Metcon leg burner workout:
6 rounds, 30 sec on and 10 sec off
1. Rip stick (RS) switch lunge with a push-press
2. 1 leg bench overs (switch legs each round)
3. TRX Squat with alternating arm up
4. TRX Knee Ups
5. Jump squat with alternating rear lunge
6. Push-ups with a twist
7. Sled push

Cash-out: Core

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