WOD Friday 6/28/19

WOD “Sicko Mode”

For time:
21/15 Row Calories
21/15 Assault Bike Calories
15/12 Row Calories
15/12 Assault Bike Calories
9 Row Calories
9 Assault Bike Calories
— then —
21 Hang Squat Clean Thrusters, 135/95 lbs
One part cardio, one part barbell
Athletes will complete all calories on the machines before moving to the hang clusters
Looking for the workout to take between 10-15 minutes
Flow Of the Workout Goes:
21 Calorie Row
21 Calorie Bike
15 Calorie Row
15 Calorie Bike
9 Calorie Row
9 Calorie Bike
21 Hang Squat Clean Thrusters
Choose a moderate weight that you can complete in 3-4 sets today
Women complete 15-12-9 calories on both machines
If Unable to Bike:
100/70 Calorie Row
10 Meter Shuttle Run Sub For Bike