February 10th, 2020

TUESDAY (Feb 11, 2020)

Skill work (For Quality!)
5 Rounds of...(10 min running clock)
1:20 row/bike (easy-mod pace)
:40 perform 3-5 QUALITY reps*
*gymnastics reps should involve pulling (choice of: strict/kipping - ring rows, Pull-ups, CTB or Muscle-Ups)


WOD (Tabata)
8 Rounds of (each)
20 Seconds On
10 Seconds Off

1) Strict Pull-ups
2) Assault Bike Calories
3) Strict Handstand Push-ups
4) Assault Bike Calories

*Complete all 8 rounds of the strict pull-ups before moving to the 8 rounds of assault bike, and so on...
**Your score(s) is the total reps completed for each Tabata!


MONDAY RESULTS!!