Saturday, October 21st

METCON:

27-21-15-9

American Kettlebell Swings (70/53)

Burpees

400m Run

For athletes unable to run, substitutions are listed below:

500 Meter Row

28/20 Calorie Assault Bike

*On the first two runs, athletes should move at a pace that they know they can come in and immediately pick up the kettle bell to go unbroken or at least break one time only. Moving fast on the runs only to chalk up and rest for a bit before picking up the bell is wasted energy. On the last two runs, they can push that pace a little bit more knowing that they can put hands right on and 15 and 9 are going to be there for unbroken sets regardless.