THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

12 x Wall Balls @Rx+ 30/20, Rx 20/14, Scaled 14/10

12 x Pull-ups (Rx+ Chest to Bar, Scaled: Rope Pulls x 7)

50 x Double Unders (Scaled: Plate hops @4-8”…stack one of two rubber 45# plates)

*Pace: Aggressive: 6+ Rounds, Solid: 5 Rounds, Limit: 4 Rounds