Conditioning
200/160 Cal Assault Bike For Time
***Every 4 minutes, starting at 0:00 do:
10 Deadlifts @ 70%
20 Wall Balls 30/20# to 10/9.5ft
30 DB Bent-over Rows (heavy – 15R+15L)
WOD Notes: If you don’t finish in under 8 rounds (28 min mark), you will just finish out the bike with whatever calories you have left. The 10/20/30 should take about 2:30 each round so you should have 75-90 sec on the bike to get as many cals. The bike should be sprints! DL RX Weights are based off 335/215. Each person will do 30 reps total on the rows.