13th March 2019

WOD WOD, March 14, 2019

The Assault Bolt

Metcon (Time)
Engine – team work

In Pairs 8 RFT ( 4 Rounds each ) 22 cap

20m Deadball Carry 55/35kg
10 x Burpees
20/15 x cal bike or ski
10 x Burpees
20m Deadball Carry

RX PLUS : 65/45kg ball

OPTIONS:

Ball : Reduce Load
Cals : 16/11

Accessory
Finisher

3 x 8 Per side weighted box step up and over
3 x 30 hollow hold
3 x 30 weighted plank

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