Wednesday 12/10/16

Base, Climb and Metcon
This is an aerobic conditioning piece, the idea is to maintain speed throughout, not start fast and then reduce speed as time goes on. You should not feel beat down at the end of this and you should be fully recovered within 15 mins of finishing. If the volume is too much for you complete 10 mins – rest 10 mins and then complete another 10 mins.
30 min AMRAP
300m Medball Run – Moderate
75 DUs or skips
300m Row – Moderate 1:48-2:05/2:00-2:20
50 Crunches – Knees at 90 degrees on a box
25/15 Calls AD 300/230 Watts max
200m Farmers Carry

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