We have assault bike as part of our wod Friday. If there are more than 7 people in class, the coach will arrange to have people start on different stations and you can share with someone of similar height.
Bench Press-55% of one rep max
* If you don’t have strict pull-ups, use a box and do 5-4-3-2-1 jumping pull-up with a slow negative, or ring rows with one second pause at top and 3 second negative. No bands today.
“Hold on a Minute”
12/9 Cal Assault
8 Deadlifts 225/155
10 Single arm DB Hang Clean and Jerks- 5 Right, then 5 Left 50/35
FITNESS: 135/95, 35/25