Thursday 8/24/17 - Hardio

MAIN WOD

M-1: 2 Rounds:

Assault Bike 75/60 Calories

Row 75/60 Calories

Run 1 Mile

L2: Bike 40 Calories

Row 40 Calories

Run 800m

L1: Bike 30 Calories

Row 30 Calories

Run 400m

Extra Credit: 4 Sets:

10 V Ups

20 Tuck Ups

30 Hollow Rocks

FITNESS

F-1: 3 Rounds For time:

Row 250m

Run 200m

Row 500m

Run 400m

F-2: 4 sets:

10 Tuck ups

20 Russian Twists (med ball)

30 Flutter Kicks (hold med ball)