3-22-17


WOD

3 Rounds for time:
14/9 Calorie Assault Bike
15 Pull-Ups

9 Burpees

*old bikes 21/15 cals. If you must use rower, 21/15 cals each round.
20 min recovery bike or row -follow the instructions below…

At the 4:00… Complete 5 Slow Inchworms Walks –

At the 8:00… Complete 10 Alternating Samson Lunges – 

At the 12:00… Complete 15 Squat to stands – 

At the 16:00… Complete 20 Wall Squats – 
*The goal here is to flush out left over lactic acid and soreness getting ready for Friday. 

*You can combine the bike and the row. Bike some row some.

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