Wednesday – 020817

Who’s liking using the Assault Bikes once a week? Anyone?. . .Hello?. . .Perfect!

Injury Prevention
Accumulate 3 minutes of a front rack hold (225/153)
Accumulate 3 minutes of an alternating thumbs up plank hold

As a class, spend 2 minutes on each leg performing a rig assisted hip flexor stretch. Bias internal rotation.

If you have been using the prescribed weight for the front rack holds consistently and think you can go heavier, then by all means!  In any event, you should NOT be able to hold the weight for all three minutes and this should hurt!

Workout of the Day
In teams of 2, complete for time:
Run “The eX Loop”
100/70 calories on the rower
80 front squats (155/113)
60 lateral bar burpees
40 hang power cleans
20 rope climbs
Run “The eX Loop”

If you weren’t here on Saturday, may I present to you a new running route!  This workout is capped at 30 minutes UNLESS you are on the last run.  Scale appropriately!  If your team cannot climb the rope, you will do 30 rope pulls instead.  If your teammate  can climb and you cannot, for every 3 rope pulls you do, that will equal one rope climb.  It is ok with me if you are running out of time on the rope climbs to cut them off and head out the door for the last run.  Enjoy!

Post your scores to the Whiteboard.

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