The Gym is Closed This Saturday for The Havoc Games!!
This should be the last workout for competitors of The Havoc Games. Thursday is to be used for active recovery, row, bike or roll out and stretch. And Friday we should not see you at the gym!
Warm up: 20 Burpees
For Time:
1000 Meter Row
Then 10 Rounds of:
10 Power Wallballs
10 Goblet Squats
10 Mountain Climbers
10 Kettlebell Swings
10 Sit ups
1000 Meter Row
Every other minute for 6 minutes:
3 power snatches 185, 195, 205
Every other minute for 6 minutes:
2 Snatches 210, 220, 230
Every minute for 6 minutes:
230, 230, 235, 235, 240, 245
Metcon:
50 cal airdyne
10 rounds of
10 power wallballs
1 clean – 225 x 5 rnds, 245 x 4 rnds, 260 on last rnd
10 Kb swings @ 1.5
10 sit ups
50 cal airdyne
22:29