METCON

EVERY 4:00 x 8 SETS

RX

300m ROW

15-20 KB SWING 32/24Kg

10-15 WALL BALL 20/14lbs

INTERMEDIATE

300m ROW

15-20 KB SWING 24/16Kg

10-15 WALL BALL 16/12lbs

BEGINNER

250m ROW

15 KB RUSSIAN SWING by feel

10 WALL BALL by feel