0500 and 1140 at the Fred
Happy Birthday Little Brother!
Fr Rack R
Fr Rack L
Dynamic Warm-up 40ft each movement
3 rounds, 1 min per station, of:
Kettlebell Swing, 24/16 kg
Wall Ball, 20/14 lbs, 10 ft
Rest 1 min
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
1 Power Clean & Jerk, pick load
Every 1 min for 20 mins.