Squat 5, 5, 5+
Labor Day Relay
5 teams of 6 people must complete for time:
1.) Pushup bridge
2.) 21 KB Swings, 15 Box Jumps, 9 Burpees, then 150 Wallballs. 2 team members must keep a 45lb and 25lb plate aloft until all members move through the shoot.
3.) 300 Double Unders/200m relay
4.) 21 KB Swings, 15 Box Jumps, 9 Burpees, then 150 Wallballs. Team must keep 185lb barbell aloft until all members move through the shoot.
5.) 400m run with pole or tire.
I got 10 reps at 215 on my last set of squats. The relay was fun but long. I haven't done a metcon in a while and this was ended up taking 43 minutes and some change. Over 30 people showed up for the class and the chaos of it all was quite a spectacle. For someone who really sucks at double unders I managed to string a few together and even got five in a row at one point. I'm going to need to start taking those seriously and actually get the timing down.