- 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 don’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/