WOD

Workout of the Day and Specialty Class Programming

saturday, july 8, 2017

4 rounds of one minute stations for max reps of:

box jumps 24/20

kb swings 24/20

calories on Assault Bike

rest

 

POWER HOUR

 

5-5-5-5-5

bench

3x30 steps lunge

4x30 seconds AD rest 90

 

ENDURANCE

 

20 calorie ride

800m run

40 calorie ride

400m run

80 calorie ride

200m rrun