Workout 4/26/2017

Metcon (Weight) EMOM 15

Minute 1: Lateral Sled drag x 15 m/side

Minute 2: kettlebell farmer's walk x 30 m

Minute 3: Seal Drag x 15 meters


*score is farmer carry weight Metcon (4 Rounds for reps) 4 minutes ON, 2 minutes OFF - 5 total rounds (30 minutes)

"ON" - AMRAP 4 minutes

7 heavy wall balls (30/20)

14 calorie row

28 double unders


"OFF" - 2 minutes jogging light


*start from the beginning each round Extra Work A: Bent Over "Y" (3x10 tempo 20X0) B: Chest Supported Dumbbell Row (3x10 tempo 20X0) C: Goblet Squat (3x4 tempo 33X0) #workoutoftheday