WoD

. 10 Rounds, Each For Time: . 20 / 15 Calories, Air Assault Bike 5 Deadlift (1.75 BW) REST 90 Seconds after each round.

• Interval style, look to stay on the pace and keep your splits consistent.
• On the Deadlift, its heavy as! You must must be competent at lifting your 1.75xBW for at least 5 reps & have done so in a Met-Con in the past in order to "qualify" to do this in the WoD.
• Look after your form! Shady back positions won't be tolerated! This includes lowering the bar after the last rep too! That just as important as the first.
• Aim to get the 5 Deads completed within 30 secs of coming off the bike.
• 35 Min Time Cap.

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Love them Bikes!!!!!

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