8/14/2019 – WOD

3 Jerks (from rack) every 90 sec for 6 sets
—Start @ 75% & work up to a heavy triple

10 Min Running Clock
80/60 Cal Assault Bike For Time
***Max Muscle-ups or GI Janes in remaining time

WOD Notes: Scale cals back if you can’t finish in under 7 minutes. If you avg 60 rpm, that will get you about 12 cals/min. Record assault bike time & # of reps.

a) Shoulder Press (5 sec negative each rep) – 4×8
b) Abmat Sit-ups – 5×20

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