090919 Saturday “Adepto Animum”

Thursday 090212 018

Strength/Skill Work: Sprint mechanics and POSE distance running

WOD: With a continuously running clock, each round starts at the 5 minute mark:

Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run.

Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run.

Round 3: Same as Round 1

Round 4: Same as Round 2

Round 5: Same as Round 1

Round 6: Same as Round 2

The load for Wall Ball and Kettlebell Swings should be something capable of being done 30 straight reps.

2 thoughts on “090919 Saturday “Adepto Animum”

  1. Eric Lester

    Big thank you to Corey, Shanna, and everyone at CF Asheville for making me feel welcome this past week. You guys are awesome!


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