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)
