wod 13/9

Skill
Go through the metcon movements and set up, 10min.
 
Metcon
Continuous running clock:
0:00-5:00 – 800m run BG: 400m run
5:00-10:00 – 50 thrusters 43/30kg BG: 25/15kg
10:00-15:00 – 50 push ups BG: on knee
15:00-20:00 – 50 box jumps BG: low boxes
20:00-25:00 – 50 KB swings 24/16kg BG: 12/8kg
25:00-? – 800m run
*If the reps are not completed in the time given, you do not need to finish, just move on to the next station.  Scale the distance on the run to make it back on the first 5 minutes.

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