September 28, 2017



3 Minute AMRAP, 5 minute AMRAP, Until completion

 (rest 2 minutes between AMRAPs)


500m row

10 burpee pull ups

20 box jump overs

40 double Russian KB swing

60 burpees


You have 3 minutes to get as far as you can, rest, then 5 minutes to get as far as you can, rest again and then work until you complete the chipper. Every round you start from the beginning. This one can get mentally defeating so stay focused and keep a good pace!


Main WOD


For time:




Calories on the Assault Bike

Sit ups


This WOD has a similar feel to 'Annie'. It should be fast, your midline is going to be taxed which will make breathing on the bike harder, the only way to get the workout done is to shut your brain off and keep moving!



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