4465 N. Dixie Hwy, Oakland Park, FL 33334

Wednesday A Shift 011018 FireWOD

40/30 Calorie Schwinn Bike
15 Toes to Bar
12 Barbell Reverse Lunges (115/80)
9 Strict Ring Dips or Regular Dips

Roughly once per week, we will be programming a workout that incorporates biking. As written above, the calories will be geared towards the Schwinn Airdyne Pro. Substitutes and modifications will always be listed below.

Assault Bike – 25/15 Calories per round
Row – 35/25 Calories per round
Run – 400 Meters per round

Our stimulus today with the loading today is to choose a weight that allows for 12 consecutive lunges to be completed unbroken

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