4 August

Training (730a)

"ROUELETTE WHEEL" 0:00 - 5:00 400M SB RUN 8 HANG POWER CLEANS (155/95) 250M/200M ROW 8 SYNCHRO BFB 15/8 CAL BIKE 5:00 - 10:00 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BFB 15/8 CAL BIKE 400M SB RUN 10:00 - 15:00 250M/200M ROW 8 SYNCHRO BFB 15/8 CAL BIKE 400M SB RUN 8 HANG POWER CLEANS 15:00 - 20:00 8 SYNCHRO BFB 15/8 CAL BIKE 400M SB RUN 8 HANG POWER CLEANS 250M/200M ROW 20:00 - 25:00 15/8 CAL BIKE 400M SB RUN 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BFB 25:00 - 30:00 400M SB RUN 8 HANG POWER CLEANS 250M/200M ROW 8​ SYNCHRO BFB MAX CALS AIR BIKE AS TIE-BREAKER 1. TEAMS OF 3 2. 30/20 SLAMBALL FOR RUNS 3. CAN'T START WORKING UNTIL ALL ARE IN THE DOOR FROM RUN. 4. TIE BREAKER IS TOTAL CALS ON AIR BIKE IN LAST ROUND. 5. IF YOU MISS A ROUND, SUBTRACT 20 CALS FROM FINAL ROUND CALORIE TOTAL. *LB and Cheeks
*49 Calories

B. Bench W/KB's
(2) Yellow KB's 26#'s
5 Reps, rest 2m, x5
115 - 165 - 185 - 215 - 235