9th November 2019

WOD WOD, November 10, 2019

Sustainable Sunday
Back on the sustain train we go

Metcon (Calories)
For total sustained calories on the Assault bike

10 sets of :

45 seconds work
2:15 Minutes Rest

*As per FB post 2 weeks ago – stick to same RPM for the entirety of all sets . I held 80 RPM – the last 15 seconds of each round should be where you start to feel the need to hold on

*7/10 level of hardness

Accessory
Finisher

"Hinshaw Lactate tolerance test" x 5 mins

20-second BUMPER plate Bent over row – FAST
20 Second Hold
20 Second BUMPER plate bent over row – SLOW
x 5

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