WOD

WOD Wednesday 7/31/19

“Ninja Turtle”

Every 4 mins for 20 mins do:
3 Chest-to-bar Pull-ups
6 Toes-to-bars
9 Deadlifts, 225/155 lbs
12/9 Assault Bike Calories

GENERAL
Working through 5 fast paced intervals today
Rounds begin on the 0-4-8-12-16
Looking to have somewhere between 1:30-2:00 of rest before starting the next round
Score is the slowest interval of the 5
GYMNASTICS
Choose chest to bar and toes to bar variations and/or rep schemes that you can complete unbroken every round
DEADLIFTS
Choose a moderately heavy barbell weight, but one that you can complete unbroken each round
BIKE
If unable to Assault Bike:
12/9 Calorie Echo Bike, Erg Bike, or Row
15/12 Calorie Row
LOGISTICS
Stagger athletes by 2 minutes if short on bikes