Work Out of the Day“Wreckage”For time:70 burpees60 situps50 kb swings, 53/35lbs40 pullups30 box jumps, 30/20″20 calorie row10 power snatch, 115/75lbsPost time to beyond the whiteboard.[nggallery id=180].

Metcon WorkoutIn teams of 2 for time:25-50 75 reps of –burpees kb swings, 53/35lbssitupssquatsOne teammate works while the other rests, switching off as needed.  Kb must not touch the ground.  Teammates hand it off as they switch.  If kb hits the ground 10 burpees are added on at the end of the workout.  Post time to beyond the whiteboard.