Strength
Clean (full) – 15 min to build to a heavy 5 rep (touch n go is preferred)
—Start @ 65% & build to 85%+ by the end. Do 3-5 working sets.
Conditioning
For Time
15 DBall Over Shoulder 150/100#
40 T2B
75/60 Cal Row
11 DBall Over Shoulder 150/100#
30 T2B
50/40 Cal Row
7 DBall Over Shoulder 150/100#
20 T2B
25/20 Cal Row
WOD Notes: TD = 13-19 min. Larger classes will have to stagger 3-4 min or some athletes can bike the same amount of cals. T2B scale = 40 knee above hips or 40 hollow rocks. Men can scale the dball reps to 12-9-6 if the 150# ball is heavy for you.
BABC has been the busiest class lately!