09.02.2017 EMOM and "Team Angie"

STRENGTH/SKILL:10:00 EMOM 1:00 DB Lunge x 12-14 Steps (6/6, 7/7) - HEAVY

METCON: "Team Angie"

Teams of 2 400m Plate run (45,35) Then 100 Pull-ups 100 Push-ups 100 Air Squats 100 Sit-ups Then 400m Plate Run (45,35)

In this workout the plate may never touch the ground or there is a 5 Burpee penalty for each partner. You must HOLD it but can not rest it anywhere on your body. When running, just one athlete must hold the plate and you may switch at any time. There is a run at the beginning and end of this workout. When performing the 100 reps, one athlete must always hold the plate, athletes can split up reps any way they like but you must finish all 100 reps of one movement before moving on to the next. Scoring: Time