7/9/16 – "The Bold"

Group Warm up 

Group Mobility 

WOD ( Workout of the day )

"The Bold"

0:00 – 6:00: Assault bike 1.5/1.0 distance 

time remaining: max effort chest to bar pull ups. 

6:00 – 10:00: Rest 

10:00 – 19:00: Run 800 meters 

time remaining: max effort dumbbell snatches ( alternate every rep 55/35lb) 

19:00 – 23:00: Rest 

23:00 – 35:00: Run 1 mile 

time remaining: max effort wall ball shots (20/14lb)

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