3.29.2017

WOD
For time:
30-Cal Row
30-Wall-balls (20/14)
30-Box Jumps (24/20)
30-Burpees
30-KB Snatches 15R & 15L (53/35)
30-Burpees
30-Box Jumps
30-Wall-Balls
30-Cal Row

METCON
Assault Bike Workout- this will ALL be done on the bike and a short EMOM will follow
After the 5 minute warm-up…..
30 second sprint (push HARD, you should be very out of breath at the end of the interval)
3 minute active recovery ride (this is long but will get shorter, rest and recover so you can give a full sprint at the end)
30 second sprint
2:30 minute active recovery ride
30 second sprint
2 minute active recovery ride
30 sec sprint
2 minute active recovery ride
30 sec. sprint
1:30 minute active recovery ride
30 sec. sprint
1 minute active recovery ride
30 sec sprint
30 sec. active recovery ride
30 sec. sprint
3 minute easy ride and recover
6 minute EMOM
4 pull-ups
5 box jumping burpees

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