200730

Warm-up
Warm-up
3 rounds, not for time of:
200m run
20 jumping jacks
10 steps of walking lunges
5 shoulder pass throughs, pvc-pipe
10 power cleans, empty barbell
10 bent over rows, empty barbell
10 push-ups or knee push-ups

Metcon Rx
Metcon (Time)
21-15-9 reps, for time of:
Burpee
Wall Ball, 20/14 lbs

rest 5 minutes
Metcon (Time)
15-12-9 reps, for time of:
Burpee
Wall Ball, 20/14 lbs

Super Fitness Robot time:
5:00 or less on the 21-15-9.
4:00 or less on the 15-12-9.

More Likely time:
7:30 on the 21-15-9.
6:00 or less on the 15-12-9.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon (Time)
15-12-9 reps, for time of:
Burpee
Wall Ball, 14/10 lbs

rest 5 minutes
Metcon (Time)
12-9-6 reps, for time of:
Burpee
Wall Ball, 14/10 lbs

No Equipment Workout
Warm-up
Complete as many rounds as possible in 4 mins of:
5 Burpees
10 Air Squats

rest 5 minutes
Metcon (Time)
Complete as many rounds as possible in 3 mins of:
5 Burpees
10 Air Squats

Cool Down
Warm-up
400m walk

Wall Shoulder Stretch
Hold 1-2 mins.

Frog Stretch
Hold 1-2 mins.