Friday, 9/27



Metcon (Time)

Triathlon Day :)

Run 1 Mile
Row 1600m
Bike or Ski 1 Mile
200 Double Unders
100 American KB Swings 53/35lb.Here's the fun part:
1.) You may break it however you like.
2.) You may complete in any order.

40min. to finish. Quick Warm-Up today, and then lets get it going!


Metcon (AMRAP - Reps)

5 Rounds:
1min. of Barbell Thrusters (45/35)
1min. of Pull-Ups
1min. of Wall Balls (20/14lb.)
1min. of SDHP's KB 55/35
1min. of Assault Bike For Cals
Rest 2min.-

Super Fight Gone Bad style
- Share equipment.
- Go hard on each minute.
- There is no transition time.
- Earn that 2min. Rest!

Freddy HansenComment