Wod Wednesday 10-16-19

“Bam Bam”

Teams of 3:

Complete as many rounds as possible in 25 mins of:

10/7 Assault Bikes

10 Wall Balls, 20/14 lbs

10 Shuttle Runs, 10 m

GENERAL One athlete works at a time in this sprint interval workout The athlete will complete all reps at the bike, ball, and shuttle runs before the next athlete goes Rounds are counted every time an athlete finishes the shuttle runs Rounds will likely take somewhere between 1:00 – 1:30 This means teammates can expect to complete between 6-8+ rounds a piece (18-25 Round Total)

BIKE Use the same calories no matter what bike is being used If unable to bike, row equal calories instead

SHUTTLE RUNS Place two cones 10 meters apart from each other A rep is counted every time one body part makes contact beyond the cone