WARM UP:
400 M. Row
10 Walking High Knee Holds 
10 Walking Flamingo’s 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges 
10 High Kicks 
Then:
Mobility 
 
 
WIN & FIT
WOD:
“ASSAULT CAPACITY 2”
5 x 1K Bike
*Rest 1 Min. between each
Immediately Into:
4 Rounds
10 KBS (70/53) (53/44)
10 Pull Ups
Immediately Into:
3K Bike
*Score = Total Time
**Sub. jumping pull ups
 
 
AT HOME
WOD:
4 x 400 M. Run
*Rest 1 Min. between Each
Immediately Into:
4 Rounds
20 KBS
40 Mtn. Climbers
Immediately Into:
1 Mile Run
*Score = Total Time 
**Use what you got
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