1/30/14 Mid Range Met Con

Perform 6 rounds for time of the following:

12 kettle bell swings @45/25 (if you do not have a kettle bell, you can swing dumbbell)
6 push ups
3 ground to shoulder with a 70/30# dumbbell
40m shuttle run (mark off 10m and do 4 sprints with 2 points of contact at the turn-foot and hand)

Post results to comments!! Good luck!!

Coach C

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