Friday, 8/14/2015

Warm up:  Choice

Strength:  None

WOD:  Pick one of the following continuing until you get 150 wall balls

              #1 On the minute
             -20 double unders
             -Max rep Wall Balls for remainder of minute 20# / 14#

             OR
              #2 On the minute
             -5 Burpees
             -Max rep Wall Balls for remainder of minute 20# / 14#

At the start of each minute complete 20 double unders for option 1 or 5 burpees for option 2.  Then get as many wall ball reps as possible in the remainder of the minute, then start double unders or burpees again at the top of the next minute.  Continue on until you get 150 wall balls.

If you have a round that you fail to get 20 double unders or all 5 burpees, count a penalty.

For each penalty counted, ride 5 calories on the assault bike.

Time stops after all penalties are counted and calories are finished on bike.

Post wod choice and # of rounds needed to complete with # of penalties.