171017 - Tips Tuesday | Benchmark WOD

ASSAULT BIKE TIPS: 
To position the bike seat, sit down and place the middle of your foot flat on the pedal. When your foot is at the bottom of the pedaling position, your leg should be in full extension. If it isn't, make sure you adjust the seat up so this can be possible!
When riding the bike, keep your core tight and your head up. When people put their head down and curve their back, it closes out their windpipe and gives their lungs less room to fill with air. As you keep your core tight, this will help your shoulders stay square to the handles so that you aren't squirming back and forth to push/pull. 

Fight Gone Bad
3 rounds, 1 minute work each round
1 minute rest in between rounds
Wall balls #20 to 10'/#14 to 9'
Sumo Deadlift High Pulls #70/#55 (Kettlebell)
Box jumps 24"/20"
Push press #75/#55
Row (calories)
Score is total number of reps and calories