MONDAY 2-1-16

Warm-up: 25min

Easy Mile before the GWU

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon:15min

This will need to be done in waves with a running clock to accommodate all groups.

  • Form: Metcon (Calories)

For cal

On 60s clock perform 8 touch n go Deadifts finish with max effort Row for calories with remaining time.

Followed immediately with 800m for time

  • C / I: Metcon (Calories)

For cal

On 60s clock perform 5/10 (135/95) touch n go Clusters finish with max effort airdyne for calories with remaining time.

Followed immediately with 800m for time

  • All: 800m Run (Time)