10/21/11 - MET-CON

Skill Work:
Pistols

Met-Con:
For Time
Start - 560m Run
3 Rounds
10' L-Sit Rope Climb - 2
50 lb KB Swing - 15
95 lb OH Squat - 10
24" Box Jump - 10
End - 560m Run

Notes:
Start your met-con with a 560m Run; do 3 Rounds of Rope Climb, KB Swing, OH Squat, and Box Jump; and then end with another 560m Run (you only do the run twice). The runs count toward your time.
If you don't do this workout at my house and you don't have a rope, do 20 Commando Pull-ups each round in place of the rope climb. Here's a quick video demonstrating the Commando Pull-up: http://www.youtube.com/watch?v=GTBE1soP7To