`

Warmup: 10 minutes of

6 seated presses

6 wall walks

6 goblet squats

6 pushups

+++++++++++++++++++++++++

Buy-in: 30 push press or jerk wall ball tosses for time

*must toss to against the wall

*cannot squat

+++++++++++++++++++++++++

WOD:

400 meter run then,

21-15-9

Calories on Rower

KBS 70/55#

Wall Balls 20/14#

then,

800 meter run

****************************************

Rugby Conditioning: OTMx20 

100 meter sprint

+++++++++++++++++++++++++++

Strength: Back Squat 4x8

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Endurance: meet at YMCA Pool @ 6 am

Swim: 200 meter warmup

100, 200, 300, 400, 300, 200, 100 ~ 1 minute rest after each set

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