6/2/16 – "The Joe"

Group Warm up 

Group Mobility 

Strength 

6×3/6 @ 80% of 1rm front squat – Rest 3:00 between sets.

WOD (Workout of the day)

“The Joe”

2:00 Max effort sit ups 

1:00 Rest 

4 rounds of:

       :30 Max effort Assault bike 

:30 Rest 

1:00 Rest 

2:00 Max effort sit ups 

1:00 Rest 

4 Rounds of:

:30 Max effort Assault bike 

:30 Rest 

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