WOD 06.04.17

Mobility:

Foam roll 2 min each:

IT bands

Adductors (groin)

Quads

Calves 

Lats 

Assault bike challenge:

3 thirty second attempts, 2 minutes rest in between attempts.

Most accumulated calories wins. 

*top male and female athlete win a tshirt of their choice (any design we have done)

WOD:

AMRAP in 15 minutes:

5 slamball squat cleans, 50/40lbs

10 Russian twists, 50/40lbs

20 double unders

Post total calories and rounds/reps to beyond the whiteboard.