Class WOD

“4-Wheel Drive”
5 Rounds:
AMRAP 4: 
21/15 Calorie Assault Bike
15 Burpee Box Jumps 
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

*Thanks CompTrain for the awesome programming!

Extra Work

1) Handstand Practice
10:00 of Practice

2) Gymnastic Conditioning
2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

3) “3-Wheel Drive”
3 Rounds:
30 Double-Unders 
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders 
10 Burpee Box Jump Overs (24"/20")

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