WOD – Thu, Sep 25

INTERVALS
Bike – Reverse Tabata (Checkmark)

8 x :10on/:20off

GOALS + GUIDANCE: SPRINT! Put 100% effort into each 10 second interval and be consistent with your rpms from round to round.

STRENGTH
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85%, which you’ll hold for all five sets. Remember, after the initial dip drive, there is NO redip of your legs at the end.)

CASH OUT
Biceps + Abs (Weight)

3 Rounds

10 Hanging Knee Raises

10 Barbell Curls

GOALS + GUIDANCE: The cash out is for quality not speed. Move slowly and deliberately on the knee raises to minimize swinging/kipping. And for both movements, try to add weight each round