10.2.14 – 3 x 7 Minute Metcon
October 1, 2014
10.6.14 – Squat and Metcon(Row/SC)
October 5, 2014

Strength

Fitness and Performance
15 Minutes of Clean Technique

 

Workout of the Day:
Fitness:
Four sets for times of:
Run 300 Meters
20 Kettlebell Swings
Rest 90 seconds

Performance:
15 Minute EMOM
Alternate between the following three movements. You will go through this rotation 5 times.
– 10 x KBS
– 10 x T2B
– 5 x Standing Broad Jump (6’/4′)