WOD NOTES:
Max effort day.
With lots of built in rest, each bike effort should be all out. Go for it!
Fitness and Performance
15 minutes
build up to a heavy
Front Squat
5 sets
5 Front Squats @65%
30 sec ME Assault bike
Rest 3 minutes
Sport
Snatch 3 x 2 @90%
C&J 3 x 1 @90%
Then…
5 sets for total time
15 Wall balls 30/20
12 T2B
9 Power Snatch 95/65
Rest 1:1
