08.12.18

Warmup
6 min running clock:
Bike or Row for 2 min then under remaining 4 min, AMRAP
3 Prisoner Get-ups
6 Air Squats
9 Step-ups

Mobility
Joint Mobility X 6 min

Skill
Review the movements in the metcon

Metcon

“Moszer”

9 rounds for time – 30 min cap

300m Run
6 Air Squats
6 Pull-ups
6 Box Jumps
6 Burpees
6 Sit-ups
6 Lunges (3/leg)
6 Russian KB Swings

P – 24”/20”, 24kg/16kg – wear a weight vest
L – 24”/20”, 16kg/12kg
F -200m run, ring rows or jumping pull ups, 20”/16”, 12kg/8kg