June 15, 2017
/Friday- Assault Day
Warm up
Ski Erg Man Test- Max watts on Ski Erg x 4 attempts. We finally had someone go over 800 watts. Good job Justin. My scores 666, 641, 631, 641
Then
Max effort Assault Bike 1 min x 15 rounds
Rest 90 seconds
During rest work through a descending KB swing ladder. 15, 14, 13, 12....down to 1
Then
Tabata Situps/ Boat during the 10 second rest