Monday WOD

MONDAY CROSSFIT 10/30/17

A. Every 90 seconds for 24 minutes (4 sets each), complete:

0-1:30 single leg rdl x 6-8 each leg
1:30- 3:00 strict pull-ups x 10 reps
3:00-4:30 seated db/kb shoulder press x 8 each arm
4:30-6:00 kb waiter squat x 8 each side

rdl- barbell rdl
pull-ups- choose an option that is challenging for 10 reps. Banded pull-ups or ring rows can be subbed for strict pull-ups. Add weight for increased difficulty.

B. Assault Bike sprints

8 rounds

:20 sprint
:40 rest