Monday, June 25, 2018

The Air Assault Elite bike is ready to go! As part of Mondays strength, we will all be testing out the bike with a 0:20 second max calorie challenge. Top male and female with the most calories in 0:20 will win a Fitaid. Best facial expression while biking will win a CF Upcountry hat. Thanks again to everyone who voted!

062518 WOD

A. Group warmup

B. Three rounds of the following:

0:20 Assault bike for calories (record calories on whiteboard)

Single leg RDL with KB x 8-10 reps

Muscle-ups x 2-3 reps (or some type of muscle-up progression)

Rest 1:30 bw rounds

C. On the 3:00 x six rounds:

200 Meter Run

3 Power Cleans (115/80)

3 Squat Cleans (115/80)

Record fastest and slowest round

>>Modifications will be given