Saturday

Warm-up
Warm-up
3 SETS ON A 5:00 RUNNING CLOCK…
20 Crossbody Mountain Climbers
10 Bootstrappers
10 Alt. Elbow to Instep
5 Squat Thrusts
5 Burpees

*Once the 3 Sets are complete, the athletes will perform 30’ Shuttle Runs in time remaining at an EZ pace.

Workout
Metcon
FOR TIME
800m Run
60 Wall Balls (20/14)|(14/10)
40 Push-Ups*
50 Wall Balls
400m Run
30 Push-Ups
40 Wall Balls
20 Push-Ups
800m Run

*Hand Release Push-Ups Optional

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME*
800m WB Run
80 Wall Balls (20/14)|(14/10)
80 Push-Ups
60 Wall Balls
400m WB Run
40 Synchro Push-Ups
40 Wall Balls
800m WB Run

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.
Hand Release Push-Ups Optional

(Score is Time)

KG WB: (9/6)|(6/5)