10/4/16 – "Pedal To The Metal"

Group Warm up 

Group Mobility 


Strength 

Pause front squat 3×3 @ 65% of heaviest set. Three second pause at the bottom. 

WOD ( Workout of the Day )

"Pedal To The Metal" 

Every 5 minutes, for 25 minutes complete:

1.) 20/15 calories on assault bike + 40 burpees.

2.) 20/15 calories on assault bike + 50 Double unders.

3.) 20/15 calories on assault bike + 40 Deadlifts (115/75lb)

4.) 20/15 calories on assault bike + 30 Front squats (115/75lb)

5.) 20/15 calories on assault bike + 30 Hang power cleans ( 115/75lb) 

*All workouts can be scaled on an individual basis. 

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