9/19/17 – "Sundown"

Group Warm up 

Group Mobility 


Strength 

10×2 strict press @ 65-70% – rest 60 seconds between sets.


WOD ( Workout of the Day ) 

"Sundown" 

5 rounds of: 

30 seconds assault bike for calories + 2:30 minutes of rest (stay on the bike and keep a slow pedal.)

*Your score will be total calories from your highest and lowest calories accumulated within the 5 sets.


 

EXTRA:

20 calories assault bike + 3 rope climbs 

-Rest 3 minutes – 

15 calories assault bike + 2 rope climbs 

-Rest 2 minutes – 

10 Calorie assault bike + 1 rope climb 

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