Friday, 9/4/2015

Warm up:  Choice

Strength:  Rest

WOD:  Every 3 minutes for 30 minutes:
             RX
             Minute 1: 10 Push ups
                              10 Wall Balls 30# / 20#
             Minute 2: 10 Ab mat sit ups
                              10 Ball Slams 50# / 40#
             Minute 3:  5 Burpees

             Level 2:
             Minute 1: 10 Push ups
                              10 Wall Balls 20# / 14#
             Minute 2: 10 Ab mat situ ps
                              10 Ball Slams 40# / 30#
             Minute 3:  5 Burpees

            Level 1:
            Minute 1: 7 Push ups
                             7 Wall Balls 14# / 10#
            Minute 2: 7 Ab Mat sit ups
                             7 Ball Slams 25# / 15#
            Minute 3: 5 Burpees

This will be 10 rounds of the 3 minute cycles.

If you fail to get all the reps in the minute, count a penalty and move on to the next minute.
At the end of the workout:
Ride 5 calories on Assault bike for every penalty.

Post Level choice and # of penalties.