Thursday - 1/26/2017

Warm Up:

15 Burpees to 6" Target

Mini Band Squat Warm Up

10 KB Swings

10/leg Box Step Ups

10 KB Swings

 

Strength: Back Squat

2x20 @55%

2x10 @55% + 30/20#

*if you missed last or another previous week, go back to 40/45/50% as needed

 

Metcon: "The One Rounder"

12 min AMRAP

40 KB Swings (53/35)

40 Burpee Box Jumps (24/20) - *two foot take off/land*

40 Wall Balls (20/14)

 

Scaled: 12 min AMRAP

30 KB Swings (35/26)

30 Burpee Box Step Ups (24/20)

30 Wall Balls (14/8)