Conditioning
25 Min AMRAP
20 Plate Burpees 45/25#
2 Rope Climbs 20ft
125m Sled Drag 90/50#
250m Run
WOD Notes: TD = 3-5 rounds. Plate burpee = Getting down on the floor & standing with plate OH. It’s very similar to the DB burpee OH. Use thin 25# & 45# (competition) bumper plates if possible. You will place them on top of an abmat or a shirt to raise the plate off floor, so you can get fingers underneath it each time you pick it up and overhead. RC scale = climb to 15/12ft or 4 up/downs or 12 ring rows. Sled Drag is to the “marcor sign” and back into Rage.
Assistance
a) Weighted Abmat Sit-ups (heavier than last wk) – 4×25
b) Lat Pullover: 4×12
—Loop a band around high pull-up bar & slide pvc pipe through. Pause for 1 sec at the bottom.
REMINDER: The Rage 5 Year Anniversary Party is today from 11-3pm! Group picture will be between 11:30am-12pm!
