12/27/11

Warm-up:
Jog - 1/2 mile

Met-Con:
4 Round Relay
135 lb Front Rack Carry - 100 meters
Run - 300 meters

Cool Down:
Jog - 1 mile

Assistance:
L-Sits - 3xFor Max Time
135 lb High Pulls - 3x12-15
50 lb KB High Pulls - 2x15-20

Notes:
Met-Con: Do relay in a team of 2. 1st person starts with 100 meter carry while the 2nd runs 300 meters in the opposite direction (starting in the same position). Once the 100 meter carry is complete, the 2nd person picks up the bar and carries it 100 meters back to the start position while the 1st person runs 300 meters back to the start position. Each person completes 4 full rounds.