Thursday January 4, 2017

  1. Skill: pick one!

option #1

Snatch: build to a heavy single for the day

option #2
4 rounds 80-85% effort
1 min row
1 min bike
1 min rest

WOD *
4 min 500 m row+max ring dips
1 min rest
4 min 500 m row+max pull-ups
1 min rest
4 min 500 m row+max deadlifts 185/125

*if you donโ€™t want to row…
Run equivalent: 400 m
Bike equivalent: 1000 m(1k)
Coaches will change bikes to KM using simple instructions here: https://assaultfitness.com/blog/2016/05/05/training-for-regionals-workout-6-how-to-convert-miles-to-kilometers-on-the-assault-airbike/

Wednesday, January 3rd, 2018 at 10:02 pm / WODS