Wednesday, September 12th

A.

METCON:

5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Burpees 1 Minute Calorie Bike 1 Minute Rest

*The score today is the lowest number of reps in any round of the five rounds.

*If short on bikes, stagger heats by two minutes.

For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to calories on the bike to make counting an easier task during the workout.

B.

ACCESSORY WORK:

3 Rounds, Not for Time:

20 Good Mornings (barbell)

20 Sit-Ups

20 Push-ups

10 Strict Pull-Ups


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