SweatCon Friday + Saturday 07/06/18 + 07/07/18

Metcon (Time)

Warm Up – 6 MIN AMRAP
10 Inchworms
20 Air squats
10 Sprawls
20 Lunges

Progress Report – 3 MIN
Hang Power Clean

Core 101- 6 MIN Tabata 45/15
Med-ball Twist
Mt. Climbers

MetCon  101- 30 Min Time Cap Partner WOD
” The Nasty 100 ”
For time:
100 Box jump
100 Jumping pull-ups
100 Kettlebell swings
100 Walking Lunge
100 Knees to elbows
100 Push press 45/35lbs
100 Sit-ups
100 Wall ball
100 Burpees
100 Double unders / 200 Singles
(One partner works at a time)

Score your TIME for the METCON

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