WOD 04.08.18

Speed:

5 rounds, each round for time, of:

Shuttle Sprint, 100 yd

10 Assault Bike Calories

Rest 3 mins between each round.

Ladies, perform 7 cals

The shuttle is the length of the turf x4

WOD:

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

Post fastest round and time to beyond the whiteboard.