Heavy Metcon 1/2/2017

Do your mobility then lets get involved:

To start:

On your own 5mins

10x KB swings

10x press ups

10x KB squats

10x ring rows

In the middle:

Working in teams 4

30/30 work / rest for 36mins

Back squats @ 80%

Power cleans @ 70%

KB STOH @ 50%

Bike @ RPM >

To end:

On your own 5mins

20x KB swings

10x press ups

20x KB squats

10x Pull ups