Warm up: Coach’s Choice
Strength/Skill: Review the movements for the workout.
WOD: Five 6-MInute Rounds
30/24 Calorie Assault Bike (1000/900 Meter Bike Erg)
20 Box Jumps (24/20)(Masters Step Up)
10 Dumbbell Burpees (Two DBs)
20 Alternating Dumbbell Hang Snatches (One DB)
30 Alternating Bodyweight Lunges
*RX Weights: (50/35)(35/20)
Stimulus/Focus: Your goal is to move through this work as quickly as possible in order to rest as long as you can before starting the next round. You will be on one bike three times and the other two times. Aim to go unbroken on the box jumps–maintain a steady pace. Try to do the alternating snatches in no more than two sets. Lunges should be unbroken.
Cool Down: ROMWOD