Saturday 7/14
Metcon (AMRAP - Rounds and Reps) Teams of 2, AMRAP 20:
35/25 Calorie Assault Bike
50 Kettlebell Swings (70/53)
35/25 Calorie Assault Bike
200 Meter Slamball/Medball Run (50/30)
Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions and meters as you see fit. The weight on the kettlebell should be a load that you could swing for 20+ repetitions when fresh. The weight you choose for the Slamball/med ball run should be something that they can run at a fast pace with each time. One bag is carried between the two partners, who are both running together. *Comptrain WOD Extra Work Metcon (No Measure) 3 Sets:
45 Second Plank
Rest 30 Secods
45 Second Sorenson
Rest 30 Seconds
8-10 reps/side Side Plank Rotations
Rest 60 Seconds #workoutoftheday
