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

Bike Calorie:
4 x 4 mins / 3 mins REST
4 mins of work followed by 3 mins of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Conditioning to wrap up deload week! This workout has you working for 4-minutes and resting for 3-minutes. For each 4-minute interval, we want you to work to accumulate as many calories as you can for each interval. During the rest, focus on a full recovery.

Midline Work
3 Rounds for quality:
8 Double KB Swings (moderate load)
50′ Double KB OH Carry
8 Double KS Swings
50′ Double KB Front Rack Carry
Rest 1-1:30