Some of the fellas after the Assault Bike “fun” from a few days ago! Look how happy they look!

WOD:

#love the emom

Every minute, on the minute, for 30 minutes:

Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings (70/53lbs)

CASHOUT:

Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed