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- 5 Rounds for Time
- 5 Renegade Rows (65/35 lb)
- 10 Dumbbell Lunges (65/35 lb)
- 5 Half-Kneeling Presses (65/35 lb)
- 10 calorie Assault Air Bike
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Air Biking/Assault Biking WODs Lunge WODs Push Press WODs Row (Rowing) WODs Pulling WODs Pressing WODs Lunging WODs Hinging WODs Weightlifting WODs Gymnastics WODs Lower Body WODs Upper Body WODs Cardio (Monostructural) WODs Air Bike (Assault Bike) WODs Dumbbell(s) WODs For Time WODs Benchmarks & Tributes WODs Assault Fitness WODs
About the wod
"Assault Rapid-Fire" is one of the challenge workouts by Assault Fitness for their Assault WOD series. It was first posted on their Instagram account, @assaultairbike, on September 14, 2017.
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