March 1, 2017

Conditioning: EMOM x 16:00
Minute 1: 5 CTB Pull Ups + 5 Toes to Bar
Minute 2: 10 Handstand Push Ups
Minute 3: 7 Deadlifts (185/125) + 7 Wall Balls (20/14)
Minute 4: 12/9 Calorie Assault Bike
The goal is to have all work completed under :40 each round, scale reps to make sure your are able to achieve that. Score is number of RX’d rounds completed.

Recovery Mile (No Measure)
Run 1 mile after the workout at a recovery pace. Start the mile 5 minutes after finishing the EMOM. This is not for time!

Conditioning: Every 4:00 x 28:00
“Runny Toes”
Run 400m
10 Toes to Bar
*RX+ is a round every 3:00 for 21:00. Use the path or break up into two 200m runs.