WOD 19-09

“4-Wheel Drive”

5 Rounds x AMRAP 4:
30/21 Calorie Bike Erg***
15 Burpee Box Jumps
Max Shuttle Runs (10 Meters)

Rest 4 Minutes

*Score = Total Shuttle Runs

***other options
-30/21 Calorie Row
-21/15 Calorie Ski
-300m Run

AFTER CLASS

Strict Weighted Dips:

3-4 Sets:
6-12 Strict Weighted Ring Dips

Rest 2 Minutes Between Sets