May 8, 2017

(WOD)

…

5/8/2017

…

A) FLOOR PRESS

2 AT 90%, 1 AT 92.5%, 1 AT 95%

…Rest 3 Mins…

…

B) 5 ROUNDS

21 Strict Press (75/55)

21 Romanian Deadlifts (75/55)

**15 Min Cap**

…

(SUPPLEMENTAL)

…

A) ASSAULT BIKE

:30 AT 85%

:30 Slow Spin

X32 Sets

*Complete a :30 FLR hold every 8 sets, then

…Rest 2 Mins…

…

B) 50 AB ROLLERS

…

(BURN-MONDAY/TUESDAY)

A) COMPLETE AT AEROBIC EFFORT

1 Mile Run

35 Cal Bike

40 Double Unders

800M Run

30 Cal Bike

40 Double Unders

600M Run

25 Cal Bike

40 Double Unders

400M Run

20 Cal Bike

40 Double Unders

200M Run

15 Cal Bike

40 Double Unders

…