5.26.2017

Hero WOD Friday
“The Six”
6 Rounds
Run 600 Meters
6 Power Cleans 175/110
6 Box Jumps 30/24
6 KB Swings 70/53
6 Bar hopping Burpees

METCON
HIIT Assault bike 50/50 split
(Target watts for men 300w lower and 200w upper. For women 250w lower, 100 w upper)
1-2 rounds depending on speed and time Leg isolation only for 5 Cal/ Switch to arms only isolation for 5 Cal until 50 Cal total is met
At 50 Cal do
50 squats,
50 push-ups,
50 sit-ups,
50 bicycle twists

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