Skill WOD
10 Handstand Push ups (RX and RX+ = Strict)
10 – 1 Legged Deadlifts (5 per side)
1 Minute Side Plank (30 sec per side)
4 Rounds
WOD
In teams of three:
Assault Bike
Men – 50-40-30-20-10
Ladies – 40-30-20-10-10
If you have a team of two rest twice as long after the second partner gets off so the work to rest ratio is the same. For the first two rounds (50-40 or 40-30) the max time allowed on the bike is 3 minutes. So if you hit three minutes then hop off. That will ensure we keep the work to rest ratio in a good place
Coaching Tip: On paper it looks like a simple day, but we all know the power the assault bike has. Come in and take this on as a challenge. Your goal should be to hit a moderate pace on first 2 sets then pick that up into a sprint pace as you finish the last few Rounds.
Get your hamstrings ready, the 1 leg deadlift is coming your way!