We LOVE the Assault Bike!

Can't hide from it, Can't argue with it or blame it. You just have to get the work done!

Pic Credit: Niki Platis

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Strength WoD : Globo Day

For Load:

[A] Weighted, Strict Pull Ups

3 - 3 -  3 - 3 - 3

[B] Dumbbell Chest Press

8 - 8 - 8 - 8 - 8

[C] Supinated Grip Barbell Row

5 - 5 - 5

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• Superset A & B together. Once all five sets are done move onto C.
• Supinated grip is an underhand grip/palms forward.

After Bash: What Pace??? 

Each For Time:

3 Rounds of:

Assault Bike Sprints 10 Calories.

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• Rest 2:1. If you are not recovering well enough take a 3:1 ratio.
• No gaming or pacing. Each effort is all out 100%.

Post loads and bike times to Beyond The Whiteboard.

#Community #CrossFitCBD