Friday – 082517

Kaz trying to survive Monday’s workout.

“Assault Bike Friday”

Inspired by Ben Bergeron’s Competitor’s Training:

In 4 minutes
15-12-9
Wall balls (20/14)
CTB PU
Then assault bike cals in remaining time
*Rest 4 minutes

then

In 4 minutes
15-12-9
Wall balls
Toes to bar
Then row cals in remaining time
*Rest 4 minutes

then

In 4 minutes
15-12-9
Wall balls
Pullups
Then assault bike cals in remaining time
Score is total calories

SCALE SCALE SCALE to leave yourself at least some time on the Assault Bikes.  Each workout needs to move fast and you should be very uncomfortable from the very start.  The 15-12-9 task should take you no longer than 2 minutes with each workout.

Post your scores to the Whiteboard.

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