WOD

“Kindly Calm”
9-15-21
Calorie Bike
Hang Clean (115/75)
Lateral Step Overs (24/20)

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httpv://www.youtube.com/watch?v=svTevxxQ4w4

WOD Guidance & Goals:
Complete the 9 calorie bike in less than :60. Choose a weight for the hang cleans that you can cycle for 5 reps unbroken. Recover during the lateral steps ups. Target 1:30-2:00 for the 15 calorie bike and break hang cleans into 6/5/4 reps. Target 2:00-2:30 for the 21 calorie bike and break hang cleans into 8/7/6. Steady to moderate pace on the lateral step overs. Target 12 minutes. No bike, no problem! Run 8/10/12 flights of stairs.