WOD 4/12/18
5 min: Assault bike 4 min: Plate Overhead Sit-ups (15/10 lbs.) 3 min: Hip Extensions 2 min: Jumping Air Squats 1 min: Assault Bike
WOD 12-11-17
Min 1: 15 DB Push Jerks (55/35 lb.) Min 2: 15-/10-Cals Assault Bike Min 3: 10 DB Box Step-ups 5 Rounds
10-30-17 WOD
0-5min Assault Bike 50/40cals 5-10min 30 Cluster (135/95lbs) 10-15min Run 800m 15min + 25 Squat Clean (135/95lbs)