20 minutes full-court basketball
Metcon WOD
"Partner Plate Run"
Partners take turns carrying a 45 lb plate overhead for 800 meters. A team that drops their plate or sets it on the ground, has to do 10 pushups. Upon completion, they grab hold of a jumprope (so they will stay together) and run an additional 800 meters. For time. (Times ranged from 8 to 10 minutes.)
We also did a stair run on the bleachers.
Strength Exercise
Max rep pull-ups
Soccer
Short-short-long, diamond extraordinaire (crossing/shooting sequence), lightening
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