Heavy Metcon 04/09/2013

Mobility work

Band tension work 3×10 reps ea DL, BOR, high pull, OH press

Strength

Working in partners alternating 12 mins work

A1 Dead lift @ 70% 1rm 5 reps every 30 sec
A2 ring dips 10 reps every 30 sec

Metcon circuit

Working in partners

6o second work 45 second change / rest

B1 Heavy sled pull alternating
B2 partner tug of war
B3 chain crucifix
B4 heavy prowler push alternating
B5 heavy sand bag floor to chest alternating