[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Strength:
Every 2 minutes for 10 minutes
20 Walking Lunges
Then
Every minute on the minute for 15 mintues
Station 1-Dumbbell Shoulder Press x8reps
Station 2-Supine Chinese Plank x30 seconds
Station 3-Bent Over Barbell Row x6reps
WOD:
For time
40/30 Calorie on Assault Bike or Row
30 Dumbbell Thrusters
20 Box Jump Overs[/fusion_text][/fullwidth]
