12.18.2018

WOD
“Dopamine”
5 Rounds, On the 5:00:
15/12 Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)

In this five round workout, athletes will start rounds on the 0:00, 5:00, 10:00, 15:00, and 20:00 minute marks. While we’ll record all times between rounds, the final score will be the slowest of the five intervals.

The goal today is to have a fair amount of rest on each round. The minimum amount of rest we should have is 1 minute.

Partner Cashout
3 Round Sprint
30 Wall Balls 20/14 (Alternating Reps, Passing ball in air off wall)
30 Med Ball Sit-ups

Spartan WOD
Same as above but if you finish your round with more than 1 minute remaining… Do burpees until one minute left till the next round

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