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