WOD:
Part 1: Every 2:00 x 4 sets:
0:30 max-cal Echo bike
At The 10 Minute Marker: 5 rounds for time of:
10 Cal Bike
10 Chest to Bar pull-ups
Scores:
Part 1: Calories
Part 2: Time
Intermediate:
Part 1: Every 2:00 x 4 sets:
0:30 max-cal Echo bike
At The 10 Minute Marker: 5 rounds for time of:
10 Cal Bike
10 pull-ups
Beginner:
Part 1: Every 2:00 x 4 sets:
0:30 max-cal Echo bike
Part 2: 5 rounds for time of:
10 Cal Bike
6 jumping pull-ups
Home Workout:
Part 1: Every 2:00 x 4 sets:
0:30 max jumping lunges
On The 10 Minute: Part 2: 5 rounds for time of:
200-meter run
10 dumbbell hang power cleans (35/50 lb)
Movement scaling options:
Echo bike: Distance, substitutions
Run: Distance, 500-m C2 bike, 600-m air bike, 250-m row or ski
Post-Workout Skill Work:
Accumulate:
150 band pull-aparts
– Perform the reps in as few sets as possible.