Saturday 1.26.18

All : Metcon (Time)Experienced athletes do this while coaches work with newbies.

EMOM 12
1) :30 knee tuck hold
2) 20 heavy banded Good mornings
3) 50 ft overhead Slam ball carry each arm. (1 arm at a time)

WOD
2 minute on 1:00 off

2:00 max distance farmer carry (heavy kb or DB) every 50 ft = 1 rep

rest 1:00

2:00 bike for cals

rest 1:00

2:00 Ball slams

rest 1:00

2:00 step-ups with light sand bag