Friday, May 5th 2017


A) 30 bar over burpees

400m run

15 clean and jerks (135/95lb)

800m run

15 clean and jerks

400m run

30 bar facing burpees

B) 8×30 secs on 15 secs off alternating between

1) and 2)

1) Barbell Front rack hold (155/105lb) 2) Barbell Overhead hold (155+/105lb)

Metcon class 

A) 4 rounds for time of

50 DU-40 right leg single unders-40 left leg single unders-30 wallballs-20 hand release pushups-10 pullups

B) Coaches choice