Wednesday - 1 More Round

Group Warm up
Line Drills
8  mins of conversational speed jogging

Strength
1-1-1-1-1
Squat Clean (start light and build up to a heavy 1 rep for today's Metcon)

Metcon

(Adapted From the main site)

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars

50 double-unders

15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

                                          L3           L2           L1

*1st round, 15 reps at    115/75, 95/65, 75/55

2nd round, 13 reps,        135/85, 115/75, 95/65

3rd round, 11 reps,         185/115, 135/85, 115/75

4th round, 9 reps,            225/145, 185/115, 135/85

5th round, 7 reps,            275/175, 225/145, 185/115

OT: 8 mins of conversational speed "Cool Down" jogging