Conditioning
For Time
800m Run
30 Back Squats 155/105#
20 burpees over bar
2 Rope Climbs 20ft
20 Overhead Squats 155/105# (sub: front squats)
20 burpees over bar
2 Rope Climbs 20ft
15 BB Complex (Hng pwr cln + Hng sq cln + jerk) @ 155/105#
20 burpees over bar
2 Rope Climbs 20ft
800m Run
WOD Notes: TD = 20-29 minutes. You must use the same weight for all 3 barbell movements, so if your Ohs is significant low, sub front squats instead. Weight should be around 40% of back squat. RC scale = 15 ring rows or one lap sled pull with arms only. You may do this partner style if you want (make sure you it’s someone of your ability level) and double the reps for everything.