Warm-up:
3 Rounds
DU - 50
75 lb Shoulder Press - 15
45 lb Plate Front Raise - 12
Skill:
5 min For Distance
Handstand Walk
Met-Con:
For Time
Buy-In: 50 lb Single KB High Pull - 30
4 Rounds
HSPU - 5
L-Sit 15 sec - 1
400 meter Run - 1
3 Rounds
Double 50 lb KB High Pull - 10
50 yard Bear Crawl - 1
Buy-Out: Double 50 lb KB Shoulder Press - 15
Notes:
Buy-In - do once before beginning Rounds.
Buy-Out - do once after completing all Rounds.
Complete entire Met-Con for time.
I plan on doing everything, except the warm-up, at a local track and field.
ReplyDeleteHandstand Walk: ~10 yards (I really need to work on this).
ReplyDeleteMet-Con: ~20 min 40 sec