Conditioning
For Time
30/20 Cal Ski
100 Double Unders
40 DB Snatches 50/35#
30 Pull-ups
400m Sled Drag 70/35#
30 Pull-ups
40 DB Snatches 50/35#
100 Double Unders
30/20 Cal Ski
WOD Notes: TD = 14-20 min. Classes will run heats every 2:30 min with the advanced athletes going first to avoid any backing up on the last ski erg. DU scale = 150 singles or 50 DU. The DB Snatches should feel really light to where you can touch n go most of the reps. PU scale = 15-20 reps or you can do ring rows. You may kip them.
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 4×12 (weighted)
b) One Arm Shoulder Press – 4×12 (each arm – heavy)
