Thursday June 19

Warm Up

Coaches Choice

Skill

Movement Demo

Metcon:

"PAINSTORM XI"

With a partner, for Time:

100 m Run

10 Muscle-ups

200 m Run

20 HSPU

300 m Run

30 OHS (45/35)

400 m Run

40 SDHP (45/35)

500 m Run

50 Pull-ups

600 m Run

60 Push-ups

700 m Run

70 KB Swings (55/35)

800 m Run

80 Burpees

900 m Run

90 Thrusters (45/35)

1000 m Run

100 Air Squats

*one partner works at a time

*runs may be broken up

Compare to Sept 2