Monday, March 11th

A.

METCON: For time: Time Cap = 15 Minutes 800m Run immediately followed by…

Three rounds of: 10 Thrusters (95/65) 10 Pull-Ups

immediately followed by… 400m Run

**If unable to run, complete:

800m Run = 1,000m Row or 60 Calorie Bike

400m Run = 500m Row or 20 Calorie Bike

B.

ACCESSORY WORK:

3-4 Giant Sets:

10 Dumbbell Floor Press

200’ Farmer’s Carry

10 Barbell Rows

Rest as Needed

Athlete’s choice on weights used today. Try to build in weight over each set if possible.