12/05/2019: Police

Strength:

Shoulder Press 4x8

*Build within the 60-70% range with consistent sets across

WOD:

4 sets:

New one every 8:00:

25/20 Assault Bike Cals

15 Deadlifts RX 335/235, B 255/175 C 225/155, M 185/135

10 Burpee Box Get Over 48”

Athletes Notes

*score time to finish each round or number of reps completed before cap. Write in notes.

*Use hands as needed on Burpee Box Get Over

*Deadlift is ideally done in 2-3 sets and not over 80% 1 RM.

*Bike should be aggressive pace (>450/375 watts)

Time Cap each set: 6:00

Scale to the following to finish near the target time:

4 sets:

New Set every 8:00:

20/15 Assault Bike Cals

15 Deadlifts 255/175

10 Burpee Box Get Over 40/32”