July 5th, 2016

Metcon Prep

400 m Run

10 Burpees

90 sec rest

200 m Run

10 KB Swings

90 Sec rest

100 m Run

10 Pull Ups

Metcon

Option A

1 mile Run

50 Burpees

35 KB Swings

20 C2b Pull Ups

Option B

1 mile Run

50 Burpees

35 KB swings

10 Bar Muscle Ups