***8am & 9am classes. Open Gym 10-2pm***
Conditioning
“Complete the Following With a Partner (no rest between couplets)”
2 Rounds
50 Bear Hug Sandbag/Dball Squats 150/100#
5 Rope Climbs 20ft
3 Rounds
30 Power Snatches 115/75#
200 Double Unders
4 Rounds
10 Tire Flips
Run 250m
WOD Notes: TD = 25-35 min. One person may only work at a time. You can split up the work as needed. You must hold the sandbag/dball above your stomach with arms wrapped around. You should do 10 squats at a time and it should feel difficult. RC scale = climb to 12/15ft or do 2 up/downs per RC. PS should be light to where you touch n go 5 reps at a time. DU scale = 300 singles/rd. The tire flips you may flip a heavy tire together (counts as 1 rep) or flip a little lighter one by yourself.
Bear hug Squat Demo