Wednesday 051513

Q1 - Warm Up 

4 rds

VersaClimber 100 / 75ft

Elbow to Instep 10 yd

Hand Walk 5 yd

Jump Rope Flight Simulator III

Lengthen & Strength Series

Hip Flexor Stretch

Seated Wall " V" / Standing Wall facing "V"

Q2 - Skill & Technique

3 x 45:15

Wall Climbs Max

Ring Row         Max

KB Snatch.      Max

Q3 - MetCon Challenge

Run Long

Double Unders 25

KB Swing 53/ 35 20

Pull Ups 15

Burpee 10

Wall Ball 5

Deadlift 185 / 95 10

Push Up 15

Box Jump 24" / 20" 20

Sit Ups 25

Q4 - Level Up

Pick 1 exercise from Tier 1 and try to hit the next Level.