WOD Monday 10-21-19


5 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 53/35 lbs

15 Hand Release Push-ups

GENERAL Looking for this 5 round workout to take somewhere in the range of 18-25 minutes to complete

KETTLEBELL SWINGS Athletes can choose a kettlebell weight that they won’t break more than once on each set

PUSH-UPS Athletes can choose a push-up variation that can they can complete in 1-3 sets within the workout The minimum number we want to do on each set is 5 reps They can reduce the number or elevate to a box/bench as needed

RUN If unable to run, complete one of the following: 500 Meter Row 800 Meter Bike Erg 28/20 Calorie Assault or Echo Bike 27 Shuttle Runs (10 Meters)