Monday, 1/4/2016

Warm up:  Choice

Strength:  Bench 5-4-3-2-1 work up to around 90% of max

WOD:  For time
            Part 1:
            ROW for calories 10-8-6-4-2
            Double Unders  100-80-60-40-20
            Ride Assault Bike Caloires 10-8-6-4-2
         
            You will row 10 calories then do 100 double unders then ride 10 calories.  Then 8-80-8 and so on.

           Part 2:
           Row for calories 2-4-6-8-10
           Single Unders  20-40-60-80-100
           Ride Assault bike calories 2-4-6-8-10

           You will row for 2 calories then 20 single under then ride 2 calories.  Then 4-40-4 and so on.

         DO NOT SUB FOR DOUBLE UNDERS!!!!!!
         If you can't do double unders spend 2 minutes each round PRACTICING double unders.

Post Bench Press weight and TOTAL Time.