WOD-
For time:
30-20-10 reps of
Assault bike calories
Toes to bar
*10 Minute time cap
Rest 2 minutes
For time:
15-10-5
Burpees to a target
Overhead squat, 115#(75#)
*8 Minute time cap
Post times to BTWB
SPRINT-
For time:
Row 1,000m
40 Weighted sit-ups
40 KB swings, 53#(35#)
Row 750m
30 Weighted sit-ups
30 KB swings, 53#(35#)
Row 500m
20 Weighted sit-ups
20 KB swings, 53#(35#)
