Friday 9-25-15 WOD

Fitness	Performance
Every Minute on the Minute for 12 Minutes	Perform 1 set Every 90 Seconds until All sets are completed
Minute 1: 8 Front Squats	Snatch 70%/2, 75%/2, 80%/1×5
Minute 2: 15 Band Pull Aparts, 15 TRX Rows	Then Perform1 set every 90 seconds for 5 sets of:
Minute 3: 15 Russian Swings	5 Touch and Go Deadlifts with a moderate weight
	Then For Time:
For Time:	10 calories on Assault Bike
Row 500M	10 M Handstand Walk
40 Walking Lunges	9 Calories on Assault Bike
800 M Run	10 M Handstand Walk
40 Walking Lunges	8 Calories on Assault Bike
Row 500M	10 M Handstand Walk
	… and so on until
	1 Calorie on Assault Bike
	10 M Handstand Walk