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Is it mobility or is it sleep?!

#2814 – Tuesday 11/7/17

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Tuesday 11/7/17

To me there are three things everyone should do every day. Number one is laugh. Number two is think — spend some time in thought. Number three, you should have your emotions move you to tears. If you laugh, think and cry, that’s a heck of a day.”

— Coach Jim Valvano

Chao working on his “mobility” post WOD

Assault Bike 

20 seconds on, 40 seconds off
for 8 Rounds

Set up: You can have up to 3 people per bike and rotate through as close to 20-second intervals as able.
We wont track your calories, however, find a RPM that is challenging and try to maintain that for the full 20 seconds.

These numbers will vary greatly, but an estimate would be:
75 RPM for stronger more powerful guys, 60 for smaller male athletes
60 RPM for stronger women and 50 for smaller women

Mobility 10 Minutes 

EMOM x 21 (7 rounds)

Minute 1 – 10 Pull ups
Minute 2 – 12 Goblet Squats 53/35#
Minute 3 – 15 KB Swings 53/35#

12 Ring Rows
12 Goblet Squats 35/26#
15 Swings 35/26#