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Wednesday 9/18/13

Strength:

  • Bench Press 6 x 6
  • Bent BB Row 6  x 6

MetCon:

  • 5 Rounds
  • Complete as many KB swings after each 200 m run in time allowed.  Rest 1 min. between rounds
  • FB/Rx 2 min. AMRAP
    • 200m run x 1
    • KB swings (32/20, 24/16) x reps
  • Scaled 2 min. AMRAP
    • 100m run x 1
    • KB swings x reps

Auxiliary:

  • Bar roll-outs 3 x 10
  • Hollow Rocks 3 x 30-40 sec.

 

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