WOD

110518

By November 4, 2018 No Comments

Happy Birthday Ryan LaSalle & Jordan Valori!

A) Bench Press
4 minutes to warm up to 80%
then every 3 minutes for 9 minutes (3 sets)
Set 1: 80% x 4 reps
Set 2: 88% x 3 reps
Set 3: 95% x 2 reps

B) Assault Bike Intervals!
In 3 person teams perform 5 rounds each of:
1 minute max Assault bike calories
:05 transition between each athlete (2:15 rest after each round)
*Score is total cals for team.

Mobility:
1:00 Pec mash
1:00 Scap mash

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