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Our Blog

Saturday 12.10.16 Workout of the Day

By cfpalmbeach | In WODs | on December 9, 2016



The Sleepers at the 2nd Annual Christmas Party


4 Year Anniversary/Holiday Party Tonight at 6 PM at CFPB!


“4 Years!”

4 Rounds For Time:

21/15 Calorie Assault Bike S(Airdyne)

21 Wall Balls S(14/10) RX/RTG(20/14)

21 Pull Ups S(12 Pull Ups/Ring Rows) RTG(Chest to Bar)


WOD Tips:

-We will see you tonight at CFPB at 6 PM for our 4 Year Anniversary Party!  Wear your best holiday outfit/ugly Christmas sweater!

-Today’s workout will likely be the longest workout of the week, so you will want to pace this one accordingly. The bike should take you about 90 seconds to complete each round, so scale to the airdyne if it is taking you over 2 minutes.

-The wall balls will ideally be done in 1-2 sets each round and no more than 3 sets even as you are fatigued in rounds 3 and 4.

-The pull ups will become tough for most.  Similar to the bike, you don’t want to spend more than 90 seconds per round on these.  If so, consider scaling to the 12 pull ups or 12 ring rows each round.  If you are strong on chest to bar, try for the RTG today.



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