Wednesday – 8/9/17

A1. Bench Press; 2-3 reps x 4 sets, rest 45sec
A2. Ring Row (1sec pause on ribs); 8-10 x 4 sets, rest 45
A2. Pistols @4111; 4-5/leg x 4 sets, rest 45sec

B. For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges (Athlete chooses load)
*This workout is inspired by the “Assault Lunge” event that teens and masters athletes completed on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes were after completing this workout and then watching them do the same this last Friday.