Warm-Up

Coach led warmup, see the whiteboard for further instructions-
- Warmup will include general physical preparedness, metcon specific movements, and stretching/mobility 

MetCon - 08/18/2018 - MetCon

- 30 Minute Parter AMRAP -

Part 1: 540 reps total
60 Wall balls (Rx - 20/14)
60 Toes to bar (Rx)
300 Double unders (Rx)
60 Toes to bar
60 Wall balls

Part 2: 200 reps total (1 rep per 10m)
200m Walking Lunge with a (Rx - 20/14lb) med-ball  - each partner holds a med-ball and completes this together

Part 3: AMRAP for the remaining time left
5 - 10 - 15 - 20 - etc..
OHS (Rx - 65/45)
Box Jump Overs (Rx - 24/20) - while the other partner holds the plank position!


Notes:
> Part 1
- Reps must be split evenly. However, you can break up the sets any which way you please. Only 1 person can work at a time.
> Part 2
- Both partners must complete the 200m walking lunge with their own med-balls at the same time. Please don't bring your knee all the way to the ground when outside, but come "close enough".
> Part 3
- Reps can be split as pleased between partners, does not have to be an even split of work. Only one partner can work at a time.
- During the box jump overs, one partner must be holding the plank position!