4.10.2017


SWOD
Back Squat
3@70%
3@80%
3+@90%

WOD
20 Burpees
30 Meter Overhead Walking Lunges 95/65
20 Burpees
30 Meter KB Front Rack Walking Lunges 53/35
20 Burpees
30 Meter Dumbbell Farmer Carry Walking Lunges 50/35

*The Athlete will do their burpees next to their lunge equipment. Barbell = Bar hopping; KB = KB Hopping; DB= DB Hopping.*
**
Every 6 Steps athlete will complete the following:
Barbell = 3 Thrusters
KB = 3 KB Thrusters
Dumbbell = 3 Dumbbell cleans
**
***Athlete may start at any piece of equipment. (To accommodate big classes)***

METCON
HIIT Workout with a ton of movements!

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