18 OCT 2013 - Shoulder Press, Wall-Ball-Abmat-KB-METCON

 

EMOTM for 10 min

3 reps shoulder press @70% of 1RM

-then-

50-40-30-20-10 reps for time of:

wall ball (20/14)

ab mat sit ups

KB sumo dl high pull (70/53)

Warm-up (Group Warm-up)

40 meters Gun Run (Down and Back)

40 meters Frankenstein Walks (Down and Back)

40 meters Bear Crawl (Down and Back)

40 meters Standing Long Jump Burpees (Down and Back)

40 meters High Kick

40 meters Duck Walk (Down and Back)