10/25/11 - SPEED MET-CON

Skill:
Pistols

Met-Cons:
4 Rounds for Time
155 lb Front Squat - 10
Lateral Jumps - 20
DU - 50

Rest 5 min

For Time
20 lb Wall Ball - 50

1.25 mile Run (do immediately after Wall Ball - no rest)

Notes:
For the Lateral Jumps, stand next to your bench and jump over it sideways... This video is an example of a lateral jump (although we aren't doing the burpee): http://www.youtube.com/watch?v=MBThz19Jpd0
Time your Wall Ball and your run separately.
Make sure you start the run without resting after the Wall Ball. I'm scheduling rests in and between WOD's to train us to go harder during the WOD and I'm doing these runs to help us learn to start an exercise when we are out of breath.