Super Charged Sunday!

Metcon

Manion
7 rounds for time of:

Run 400 meters
29 back squats

♀ 95 lb. ♂ 135 lb.

13-11-9-7-5 Reps for Time

Muscle-Ups

Squat Snatches (135/95 lb)

Time cap: 13 minutes for males, 15 minutes for females

In teams of two, partners will alternate movements, for as many rounds and reps as possible in 30 minutes of:

300 Meter Run 

40 Ab-Mat Sit Ups

30 Slamballs  

20 Box Jump Overs 

10 Burpee Pull-Up