9/11/19 – 190911

Group Warm up 

Group Mobility 

Skill – every 3 minutes, for 4 rounds. 

10 Dumbbell rows – each arm.

1 Rope climb – legless if possible!

WOD ( Workout of the Day ) 

2 minutes on – 2 minutes off x 6 rounds for total reps.

15/10 Calorie assault bike

max rep dumbbell box step overs with time remaining.

24/20″  Rx 50/35lbs

** The bike should take 60 seconds max! scale accordingly to meet this standard.

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