"Don't let fear paralyze you, let it motivate you."
-Unknown-
Strength: Clean and Jerks
Every 90 second for 5:30 minutes complete:
3 reps @ 75%
WOD:
"Swiftly"
Every minute on the minute for 15 minutes complete:
RX:
Min 1 = Assault Bike Calories (12/9)
Min 2 = 8 Shoulder to Overhead (135/95)
Min 3 = 10 Overhead Walking Lunges (55/45)
Min 4 = 50 Double Unders
Min 5 = 4 Bar Muscle Ups
Intermediate:
Min 1 = Assault Bike Calories (9/6)
Min 2 = 8 Shoulder to Overhead (115/75)
Min 3 = 10 Overhead Walking Lunges (45/35)
Min 4 = 30 Double Unders/75 singles
Min 5 = 4 Chest to Bar Pullups/Pull-Ups
Scaled:
Min 1 = Assault Bike Calories (8/5))
Min 2 = 8 Shoulder to Overhead (95/65)
Min 3 = 10 Overhead Walking Lunges (35/25)
Min 4 = 50 Single Unders
Min 5 = 4 Jumping Pull-Ups
