Playground

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For time:
1600m Row – 90/70 Calories on the Bike
21 Kettlebell Swings (70/53) 
21 Goblet Squats (70/53)
800m Row – 60/40 Calories on the Bike
15 Kettlebell Swings (70/53) 
15 Goblet Squats (70/53)
400m Row – 30/20 Calories
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

·      Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken.

·      Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on.

OPEN & PERFORMANCE 70/53

FITNESS 53/35

RECOVERY: Lower your heartrate by biking or rowing.

MASH/MOBILIZE/ROMWOD

Zachary Hamilton