Workout of the Day
For time:
50 thrusters
1,000 meter run
50 kettlebell swings
1,000 meter run
50 thrusters

24 minute time cap

You should be using a very light weight for the thrusters (100 total is a lot!) and a pretty challenging weight for the kettlebell swings (50 is not very many!). Shoot for large sets of thrusters, and try to relax into the movement more than you typically would at heavier weights.

standard: 35/15 pound bar, 16/12 kg KB
rx and sport: 45/35 pound bar, 32/24 kg KB
metcon: 8:00 on, 2:00 off, 8:00 on