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10/11/2017

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CrossFit WOD:
5 sets:
:20 Assault Bike Sprint
1:40 Rest
+
3 sets:
350m Row
rest 3:00 bt sets
+
3 sets:
Deadbugs x 16 reps (8/side)
rest 1:00

Burn WOD:
Station 1:
Tabata Assault Bike
rest 2-3 minutes
Station 2:
Tabata Row
+
AMRAP 8
:15 Side Plank L
50′ Suitcase Carry L
:15 Side Plank R
50′ Suitcase Carry R
15 Sit-Ups (feet anchored)