Tabata Assault Bike 

8 Rounds of:

  • 20 seconds work
  • 10 seconds rest
  • SCORE = the LOWEST calorie count from your 8 intervals. Use a partner to help keep track if necessary.


rest then…


Nasty Girls

3 Rounds for time of:

  • 50 Air Squats
  • 7 Ring Muscleups
  • 10 Hang Power Cleans (135/95)

WOD Notes

Scaling for Nasty Girls:
For most the muscleups are the limiting factor. Here are options:
-Scale the reps down
-Scale to jumping ring muscleups
-Scale to jump to support
-Scale to ring rows

TIME CAP of 15 mins applies