Monday 30-05-2016
Warm-up
Run 5 Laps
2 Rounds
10 Shoulder Dislocates
10 OHS w/Pipe
10 Ring Rows
10 Hanging Leg Raises
Metcon
Team Workout
Split Session into 3 teams

Row 100m relays

Each team member has to do 500m in relay form - This means if a team has 4 members then they do 2000m

then,

10 Minutes EMOM
2 Snatches@95/65
3 Burpees

Rest 3 minutes

10 Minutes AMRAP
5 Push Presses@95/65
7 Pullups
9 Squats

Tabata - Coaches can get creative :)