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