WORKOUT OF THE DAY, OCTOBER 21ST 2020

WOD:

#doomsday

5 Sets (1 Set Every 5 minutes)
15 Chest to bar pull ups
15/12 Calorie Assault Bike
15 Wall Balls (30/20)
15 Burpees to bar

Target time: 3min

Time Cap: 4min

Scaled Version to finish in cap:
5 Sets (1 Set Every 5 minutes)
12 Chest to bar pull ups
12/9 Calorie Assault Bike
12 Wall Balls (30/20)
12 Burpees to bar

#aerobic capacity work

Row “Aerobic Threshold”
5 sets: 
4min moderate or SR 22-26, 
1min fast or SR 26-30,
3min easy or SR 18-22
No rest b/t sets, SR=Stroke Rate

Skill WOD:

3 Sets moving through the following for quality! (18:00 Max)
100′ Handstand Walk
20 Pistols
3-5 Strict Muscle Ups 
*For each movement: cap yourself at 2:00 of Practicing the skill

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