Wednesday, June 5, 2013

WARM UP
COACHES, PLEASE INCLUDE: ROLLING WARM UP - STRADDLE, BUTTERFLY, PISTOL, SQUAT, ETC.
Keep warm up to 10 minutes.

A. On a 3 minute clock: run 400 meters, then 14  Kettelbell snatches 35/55 lbs, then AMRAP burpees in remaining time. 

Rest 5 minutes

Repeat A

Rest 5 minutes

B. On a 6 minute clock: run 800 meters, then 14 OHS 65/95 lbs, then AMRAP burpees

Rest 11 minutes

Repeat B

Your score is TOTAL number of burpees for A and Total number of burpees for B.