STRENGTH WOD

15 MINS OF:

  • SPLIT JERKS 5X3 (WORK UP TO A HEAVY FINAL SET)

WOD

12 MIN AMRAP (AS MANY ROUNDS AS POSSIBLE) OF:

  • ASSAULT BIKE 10 CALS FOR MEN / 8 CALS FOR WOMEN (OR) 200 METER SPRINTS
  • 12 PULL UPS (OR) 36 BAND PULL DOWNS
  • 15 WALL BALLS (OR) 15 DB SQUAT TO PRESSES