Assault Bike. Love it or Hate it??
Which is it to be???

WoD: "Steady As She Goes"

Every Minute On The Minute x 30 Minutes, Alternate Between:

Min 1: Calorie Row, 50 seconds

Min 2: Dead-Ball To Shoulder, 50 secs

Min 3: Calorie Assault Bike, 50 secs

Min 4: Kettlebell Waiters Walking Lunge, 50 secs

Min 5: REST

• Grunt & Grind, Get the job done!
• Treat this like "Fight Gone Bad" & get as many reps as you can in the 50 seconds of work. Use the 10 remaining seconds in the minute to transition over to the next movement.
• YOU choose the weight on the D-Ball. Clean it up to the shoulder then drop it back down on the pad in front of you. Alternate shoulders each rep.
• You also choose your KB weight for the lunge. Use a single KB, rack it up on one side of your front rack then lunge your way up the gym. Swap sides after 10m.
• Calories? You know the drill! Get moving!!
• Hold the standards. Form is priority as always.
• Scale As needed.

Post Number of REPS to Beyond The Whiteboard