Conditioning
For Time
50 KB Swings 70/53#
30 Front Squat 155/105#
50 Burpee Box Jump Overs 24/20″
30 Push Jerks 155/105#
50 Slam Balls 50/30#
30 Front Rack Lunges 155/105#
WOD Notes: TD = 16-22 minutes. BB weight is the same for all (3) movements. Use around 45% of 1RM front squat.
Pull-up Challenge – Day 12
9×3 Strict C2B Pull-ups (27 reps – or least amount of sets)
—Use a light weight if too easy or a band if too difficult