Assault bike+you=awesome

Friday 7/1/16

In teams of 2:
AMRAP 40 min:
50/40 Calorie row
20 Muscle ups or 60 ring dips
50/40 Calorie bike
40 Double KB clean and jerk (53/35)
Run 800m
80 Hand release pushups

WOD #2 for dog days of summer

RX
AMRAP 12 min:
6 Deadlifts (275/185)
9 Burpee box jump overs (24/20)
12 Wallballs (20/14) (11’/10′ target)

Scaled
AMRAP 12 min:
6 Deadlifts (205/145)
9 Burpees over bar
12 Wallballs (20/14) (10’/9′ target)

Partner A does 6 deadlifts, B does 9 burpees, A does 12 wallballs. Continue that pattern for as many rounds possible for 12 min

4th of July we will be offering 7:30am bootcamp and 9:30am class only! Spread the word

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