Workout of the Day, September 29th 2015


# Gain Train

5 rounds for time:

10 1-ARM Kettle Bell Snatches (53/35lbs) Rx+70/53lbs *switch arms each round

20/15 Calorie Row (15/10 Cal on Airdyne or Run to Star Noodle 200m)


(4rds or 15 minutes)

Kettle Bell Farmers Carry to Drive and Back (Heavy)

10 Ring Dips (Rx+Add Weight)

10 Back Rack Lunges (5 per leg)

Rest approx 1 Min

CASHOUT: (Optional)

Rowing 2 sets of 350m Row, :30 sec rest

Rest 2 min

6 x 70m, 1 minute rest

Rest 2 min

Rowing 2 sets of 350m Row, :30 sec rest


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