***8am Open gym. 9am & 10am classes. Open Gym 11-2pm***
Conditioning
Complete With a Partner For Time
100/80 Cal Row
80 Wall Balls 30/20# To 10/9.5 ft
40 Burpee + Dball Over Barbell 150/100#
10 Rope Climbs 20ft or 10 Pegboard Accents
40 Burpee + Dball Over Barbell 150/100#
80 Wall Balls 30/20# To 10/9.5 ft
100/80 Cal Row
WOD Notes: TD = 25-35 min. You must switch every 25 cal for men / 20 for women. You should be rowing hard at about 95% effort, since you have rest when your partner rows. You should switch every 10 reps for wb. You may use different weights than your partner for wb/dball, but try to partner up with someone who is similar in ability level. RC scale = climb to 15/12ft or do 80 ring rows between the 2 of you.
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 3×12 (weighted)
b) One Arm OH Carry – 2x100m (each arm – same weight)