Oct 1, 2018

 

a) WARM UP:

3 sets of:

  • Skip to the end of the gym and back
  • Side shuffle to the end of the gym and back
  • 10 slow air squats – take 5 seconds to descend
  • 20 arm circles
b) STRENGTH:

Every 2:30, for 15 minutes (6 sets):

  • Front Squat x 3 reps

*Sets 1-3 @ 75%

*Sets 4-6 @ 80%

 

c) WOD:

5 rounds for time of:

  • 30/20 Cals Assault Bike (row: same cals)
  • 6 Ring Muscle Ups (scale: 6 C2B pull ups)

Time cap: 20 mins

 

Posted in WOD