BACK IN THE BOX 7/4/15

I did 5×5 press with 35kg and my backsquat cycle and both felt heavy…

Warm-up
600m run
2x
6 hollow rock
10 squats
6 push ups
10 ring rows

Basic Strength
Metcon (No Measure)
in teams of 2
4x
30sec/ partner floor wiper
30sec/ partner wheelbarrow balance
1min squat balance

Metcon (No Measure)
quick death by pull ups
e30sec
I. 1 pull up
II. 2 pull ups
III. 3 pull ups…
6 rds plus 5

quick death by push ups
e30sec
I. 1 push up
II. 2 push ups
III. 3 push ups…
12 rds plus 7
*if there’s still someone working as you stop, try to climb down the ladder until everyone is finished

Metcon
in teams of 2, one works, one rests
Metcon
6x300m relay
– no rest –
10rft, 5 rds everyone
14 t2b
7 box jumps

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