17/11 MONDAY MORNING:
Weightlifting
Push Jerk (12MIN TO FIND AND PRACTICE 3RM)
Metcon
Metcon (Time)
FOR TIME: (30min Cap)
BUY IN:
800m Run
40 Box Jumps (24/20 // 30/24)
then
7 ROUNDS:
10 (Two For One // Wall Balls ) 10/7.5
15 Toes To Bar
then
100 Double Unders
40 Pistols // 40 KB Goblet Squats (24/16)
(1 Sec Penalty for every uncompleted repetition)
-2013-02-13 the day it all began-
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