150808 Saturday

I.  Every 2 minutes, for 16 minutes (8 sets) of:

• Shoulder Press x 2-3 reps @ 20X1

Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.

II.  Metcon

With a continuous running clock, perform the following:
0:00 – 800m Run
5:00 – 50 x Burpees
10:00 – 30 x Pull-Ups (as many strict as you can)
15:00 – 50 x Wall Ball Shots
20:00 – 30 x Box Jump Overs
25:00 – 800m Run