WOD: 10.31.2017

Gymnastics Conditioning: 5 Rounds

:60 Light Row

40% of Max Reps HSPU / DB Press 

Strength: Back Squats w/2 min rest between sets

4 @ 80%

3 @ 85%

1 @ 85-90%  (Go by feel on this one. Don't push yourself into bad movement)

Met-Con: Teams of 2, sharing calories as needed.

200 Cal Bike.

We went long on Monday, and we're going long on Wednesday, so we're looking for some FAST times today!

Each relatively short go on the bike should be an all out sprint, getting your team to 200 calories as fast as possible.  HIGH INTENSITY is the name of the game on today's conditioning piece!