10.16.14 – Lift and 10 Min Metcon
October 15, 2014
10.20.14 – Squat and 3Rd Metcon
October 19, 2014

Strength:

Fitness:
Four sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg
Rest 60 seconds
X-Over Symmetry x 10
Rest 60 seconds

Performance:
Front Squats or Overhead Squats
* Take 15 Minutes to build to a heavy triple.

MetCon:
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes
4 G20 (Ground to Overhead)
6 T2B