8am-10am: Open Gym
10am: Group WOD

For Time:
200/175 Calorie Bike
10 Rounds: 15 Wall Ball (20/14) – 50 Double Under
Goal: Sub 30 min

Long workout today which is the whole idea. If you don’t have a bike you can sub out the same amount of calories on a rower. Same goes with a run. We are looking for about a 15 min effort or so here. The 10 rounder is one that will have you needing to stick with it mentally. One round is very reasonable for those of you with solid double unders. If you struggle here lower the reps or swap out the same amount of singles as we want to keep you moving on this workout. See if you can keep those wall ball unbroken or each round done in no more than 2 sets at the most.

Optional Accessory
10-8-6-4-2
Bicep Curl
Tricep Extension

You can use dumbbells, a barbell, do alternating, or simultaneous with the curl. If you want to do some tricep extensions with a band go for it or you can change it up with some skull crushers or even a tricep kick back! Regardless have some fun with this one and believe it or not it can be good for some tendon health and build our pressing power.