WOD

Wod Wednesday 1-23-19

“Jack in the Box”

For time:

Row, 1000 m

75/50 Assault Bike Calories

50 Box Jump Overs, 24/20 in

75/50 Assault Bike Calories

Row, 1000 m

GENERAL Looking for this cardio heavy chipper workout to take somewhere between 20-30 minutes to complete Here are the general time ranges we can expect for each movement: Rows: 3:30 – 5 Minutes Bikes: 5 – 7 Minutes Box Jump Overs: 2-4 Minutes

ROW Stagger by 5 minutes if short on rowers

BIKE To keep the rep scheme simple, complete 75/50 calories no matter what bike you have If unable to bike, complete one of the following: 800 Meter Run 50 Shuttle Runs (10 Meters) Increase Each Row to 2,000 Meters