On a 21:00 clock (7 rounds each station)
Station One = Barbell Front Squat, 9 repetitions (135lb. / 85lb.)
Station Two = Rope Climb, 1 ascent (most challenging technique available)
Station Three = Assault Bike (12 / 7 calories)
Note: The barbell and bike stations will be “on the grinder.” Challenge yourself to maintain RX loads, reps and calories today! Aspiring Black Belts should aim for 15 calories (men) and 9 (women) on the bike. You can substitute 7 strict Pull-ups for the Rope Climb today.
Happy Birthday (on Monday the 13th) to Marissa!