August 7, 2017

8/7/17

Warm-up
Assault Bike Set up and Instruction

3 Rounds
20/15 Cal Assault Bike
10 C and D's
10 Push ups
10 Jumping Lunges
Weightlifting
Thruster (2-2-2-2-2)
***After Each set, execute 3 max distance standing broad jumps... these should be explosive
Metcon
Metcon (AMRAP - Reps)
4 Rounds
2 Min On
18/12 Cal Assault
Max Wallballs 20/14 in time remaining
**1 min rest between rounds
**score is total Wallballs

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