WOD – Mon, Apr 14

STRENGTH
Back Squat (Coaches will help you build to a 9/10 effort, which you’ll hold across all four sets. Take two minutes of rest between sets. Record your weight.)

CONDITIONING
“Revolving Door” (AMRAP – Rounds and Reps)

AMRAP 12
15/12 Cal Bike
15 Wall Balls
5 Strict Pull Ups

MCx: 20/14
MAx: 12/9 cals, 14/10, band
MVx: 9/6 cals, 10/6, 10 ring rows

GOALS + GUIDANCE: Complete the calorie bike in :50 or less (60 rpm average). Then, challenge yourself by doing the wall balls unbroken every round. You can catch your breath on the strict pull ups. For the strict pull ups, do them unbroken, in 3/2 rep, or fast singles, but spend no more than :30 on them. Target 5 rounds.