Conditioning
24 Min Running Clock (6 rounds)
Min 1 – 50 Double Unders
Min 2 – 7 DB (45/35#) Burpee Box Step Overs 24/20″
Min 3 – 5 Strict C2B Pull-ups + 10 Burpees
Min 4 – 20/15 Cal Bike (12/7 cal assault)
WOD Notes: The goal is to get the required work done with 15 sec to spare for each movement. Keep in mind, the #’s programmed in this WOD are for the elite/advanced, so think about scaling down the reps for each movement or just do as many as you can in 50-55 sec. With a class of 20 people, 5 people will start at each station & rotate through the same order. Please adjust the seat of the bikes ahead of time, so that you don’t have to waste time changing the height mid workout. I’d recommend scaling the DU if you aren’t proficient at them. You are going to have to move FAST through the 8 DB burpee box step overs in order to get them done in less than 1 min, so please think about scaling them down to 5-6. Strict C2B scale = chin over bar or ring rows. Think about scaling burpees down to 8.
Announcement: Rage will be closed tomorrow for Easter!