Wed 9-12-18

General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
Metcon
EMOM 30:00, teams of 2 (one person working at a time)

Min 1: 16 Wall Ball Shots
Min 2: Run 150m (partner A)
Min 3: 30 Sit Ups
Min 4: Run 150m (partner B)
Min 5: 20 Kettlebell Swings (53/35)

scale as needed. Max score = 30 rounds.