Wednesday, October 9th

8
Oct

Wednesday, October 9th

METCON:

For Time: 30 min Cap


Row 1000m

30 Burpees

20 Heavy KB swings

50 Med ball clean

800m Run

10 rope climbs

70 sit ups (35 GHD)

40 Ring row

60 slam balls
NOTES:

  • This is a long steady chipper.
  • If you are feeling good push hard through these movements and get on to the next one.
  • If you are feeling sore/tired and you are planning on doing the open Friday you can scale back load and intensity to make this an active recovery day

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