Conditioning
Complete with a partner for time
100 Thrusters 115/75#
40 Strict C2B Pull-ups or 30 Muscle-Ups
80 DB Burpee Ground to OH 45/30# (partner B does 15 hollow rocks, while partner A does 5 reps of the other movement)
40 Strict C2B Pull-ups or 30 Muscle-Ups
200/160 Cal AD Bike (120/80 assault)
WOD Notes: TD = 23-30 min. One person will work while the other rests, except when you get to the DB B G to OH. Partner A will do 5 reps, while partner B does 15 hollow rocks. Both partners will do 8 sets of 5/15. You may break reps however you’d like on the other movements. If classes are larger than 12 people, some teams may do the WOD in reverse order since there’s only 6 bikes. The bike should be done interval style where you do 20/15 cals all out, then switch. C2b scale = chin over bar or kip pull-ups.
Assistance
2x150m Sandbag Carry (front) 200/125#
—You will walk to “Marcor Sign” & back without dropping bag. If you have to drop bag, please do it gently. Do NOT use the DBALLS!