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Wednesday Wod 3.8.17

Level 1
20 Minutes EMOM
Min 1 – 45 Seconds Assault Bike For Calories
Min 2 – Kettlebell Swing 53/35#
Min 3 – Pull-up
Min 4 – 45 Seconds Row For Calories
Min 5 – Rest

Level 2
20 Minutes EMOM
Min 1 – 45 Seconds Assault Bike For Calories
Min 2 – Kettlebell Swing 70/53#
Min 3 – C2B Pull-up
Min 4 – 45 Seconds Row For Calories
Min 5 – Rest

Accumulate As Many Reps As Possible

Optional Work
Build to a Heavy 3-Rep
Deadlift
Pause 1 Full Second Between Reps

3 Sets of:
Band Pull Throughs x 12

March 7, 2017 | WOD | 0

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