Endurance/GPP work today! We want you working at 70-80% for the entire 30 minutes.Transitions times should allow for you to keep your heart-rate consistent.
WOD
EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps w. step down (24, 20)
Minute 3: 10/8 Calorie Assault Bike
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand Hold
Minute 6: 45s Farmer Carries (70, 53)
Scaling Options:
– Assault Bike: Sub 12/10 Calorie Row or 100 meter run
– Ball Slams: Sub 10 Hollow Rocks
Extra Credit
Side Plank: 3 x 20s ea. Rest 30-60s.