11.01.2017
ENDURANCE
With a Partner:
Accumulate 200 calories AB/Row
<every 1:30 both partners perform 5 TTB>
30 Minute Time Cap
AB- Assault Bike
TTB- Toes To Bar
*be sure to stretch your Shoulders, Core, Quadriceps, and Hamstrings. Before and After the Class
MAIN WOD
8 Rounds For Time
6 SA DB Snatch
8 Pull-Ups
12 Burpees
100m Sprint
<1 Minute rest after each round>
Prescribed Weight and Scales:
L1: 70lb/50lb
L2: 53lb/35lb
L3: 35lb/15lb
(Please scale if too heavy! We want you to be safe and have a work out, not a struggle.)
SA DB- Single Arm Dumb Bell
*be sure to stretch your Lower Back, Hamstrings, Quadriceps, Arms, Pectorals, Shoulders, and Core. Before and After the WOD