“Twisted FGB”
4 Rounds, 1 min per station for max reps
Assault Bike Calories
Medball Sit-ups (20/14)
Wall Ball (20/14)
Burpee over Medball
Rest
FW: RWAN
*Notes: Only stagger start if class has more than 8 people. If you need to stagger, one set of athletes starts on bike and other starts on burpee over medball. Keep track of total reps throughout entire workout. RX quality should be 270 reps or more, goal should be to modify as needed to get at least 225 reps.
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Mobility: ROMWOD of the day (Ready to Run – 18 min )
Optional Wod:
Death by Row Cals (starting at 7/5 reps)
Notes: Stay outside for the workout and do not distract class during ROMWOD session. Set the rower up for 1 min intervals so you can keep track of where you’re at.
