October 4, 2018

October 4, 2018

class wod

10 minute time cap

10 mile bike.


2 miles (or 3200 meters for bike erg) on each bike for a total of 10 miles in intervals of .2 of a mile or 350 meters.


team wod
for time :
2 rounds of :
800 meter run (8 x 100)
100 box jump overs (24/20)
100 hang power cleans (115/85)
100 burpee over bar

notes :
- 30 minute time cap.
- rx+ = 2 person team
- rx = 3 person team
- level 2 - stepup + over, 95/65 lb clean

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