Wednesday, 7/1/2015

Warm up:  Dynamic

Strength:  Rest

WOD:  30 seconds on 30 seconds off For max reps and calories.
              2 Complete Cycles
              -Row for calories
              -Box Jumps 24"/ 20"
              -Push ups
              -Ab Mat sit ups
              -Kettle Swings 55# / 35#
              -Ball Slams 40# / 30#
              -Assault Bike for calories

You will start with 30 seconds on the rower then rest for 30 seconds and start box jumps for 30 seconds then rest 30 and stat push ups.  After you complete 30 seconds on assault bike, rest 30 and start again on the row.

Post TOTAL reps / calories.