11/14

Unrated – U60

Warm-up

400m run

Then:

3 rds

12 Cossack squats

9 push ups

6 lunges

:30 wall sit with plate

Metcon

Metcon (3 Rounds for reps)

8 minute amrap:

400m run

16 push ups

Rest 2:00

8 min amrap:

300m run

8 burpee box jump overs

Rest 2:00

200m run

16 DB hang clean and jerk (70/50)