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Sunday Funday 9/10/2017

Bill

Warmup:

12 min EMOM

M1: 16 KB snatches (8 each arm) (20/12)
M2: 20 meter waiters walk, yellow to yellow on outside turf (20/12 kg kb)
M3: 20 meter waiters walk, back (change arms)
M4: 16 RKBS
Workout:

4 min AMRAP:

400 m Run

25/20 Calorie Row

Max set of Wall Balls

2 min rest

4 min AMRAP

400 m run

25/20 Calories row

max set of Burpees

2 min Rest

4 min AMRAP

400 m run

25/20 Cal Row

Max set of Ball Slams

Rest 2 minutes

4 min AMRAP

run 400 m

row 25/20 Calories

Max set of lunges with Slam ball

2 min rest

4 min AMRAP

400 m run

25/20 cal row

Max set of KB swings 20/12kg

 

 

 

Earlier Event: September 9
Saturday 9/9/2017
Later Event: September 11
Monday 9/11/2017