April 5, 2016

Warm-up
“Reverse Boat Race” (Time)
3 Rounds
Run 400m
Row 500m
**3 Min Rest Between Rounds
**20 Min Cap

Metcon
Metcon (Weight)
Every Min for 12 Min
10 Wall Balls 20/14#
5 Box Jumps 24/20"
1 Power Clean (Athlete chooses heaviest weight maintainable)
**Scale to 8 and 4 or 6 and 3 to ensure time for Clean

Cool Down
Group Abs

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