Warm up: Coach’s Choice
Strength/Skill: Gymnastics
3 Rounds for Quality
10 Strict Pull-Ups
Directly Into:
Max Deficit Push-Ups
(45# plates for everyone)
*Rest 2 minutes between rounds.
*10 minute cap.
WOD: Conditioning
For Total Calories
8 Minute Bike Erg/Assault Bike
8 Minute Row
6 Minute Bike Erg/Assault Bike
6 Minute Row
4 Minute Bike Erg/Assault Bike
4 Minute Row
Stimulus/Focus: Make sure to get both bikes in at least once. Record the number of calories you get each time. The machines should always be reset and start at zero.
Cool Down: 400 Meter Run/Jog/Walk/Crawl