Metcon Medley: Goblet Squats + Ring Dips, Rows + KB Swings, Wall Ball + Pull-ups, Burpees + Box Jumps

Friday 4-29 OPT Day 168:

TRAINING:
Metcon A:
3 rounds for time @ 85%:
20 goblet squat - 2pd/1.5 pd
15 ring dips

rest 10 min

Metcon B:
3 rds for time @ 90%:
Row 250 m
12 KBS - 1.5/1pd

rest 10 min

Metcon C:
3 rds for time @ 95%:
15 wall balls
15 chin ups

rest 10 min

Metcom D:
3 rds for time @ 100%:
10 burpees
15 box jumps - 24"/20"

Training Outcome:
A. 3:05, B. 2:58, C. 2:56, D. 3:48

Total work time: 12:47

Notes:  Used a 70# DB on part A and subbed 25 SDLHPs for Rows on part B. Had me sweating by the end...and we recovered 8min the first two recovery times and the full 10min before the burpees...and you can probably figure why...