Warm-up: 2 Rounds – 10 Leg Swings, 10 Small Arm Circles, 10 Large Arm Circles, 12/8 Hang Snatch High Pull, 12/8 OHS, 12/8 Snatch Balance (45lbs)
Skill: Rope Climb
MetCon – For Meters:
Partner Workout –
Each partner rows a 500m sprint back and forth for 20 minutes…
Every 4 minutes: 15 burpees and 15 sit-ups
Begin the 20 minutes with the burpees & sit-ups
Score is total meters rowed in the 20 minutes
Ok, short one tonight. I am going to ask the tough question. If you had to narrow all of those artists down to one, and then choose just one album, what would it be? Remember, this is the one album you will ever get to listen to again while working out.
Without hesitation I am going with Gnarls Barkley’s St. Elsewhere. Every song is money for working out. The beats lend themselves well to a MetCon. And I love Cee Lo Green’s silky smooth voice washing over me while getting my sweat on.
What is your choice? Only one!
Coach G(narls Barkley)
P.S. – Look how versatile!