***8am Open gym. 9am & 10am classes. Open Gym 11-3pm***
Conditioning
For Time
400m Run
9 Overhead Squats 135/95#
50 Double Unders
1 Rope Climb 20ft
15 Overhead Squats 135/95#
75 Double Unders
2 Rope Climbs 20ft
21 Overhead Squats 135/95#
100 Double Unders
3 Rope Climbs 20ft
400m Run
WOD Notes: TD = 12-18 min. OHS should feel fairly light to where you can go unbroken every round, but the round of 21 should be real challenging. DU scale = 80/100/150 singles by round. RC scale = 8/16/24 ring rows by round.
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 3×15 (weighted)
b) Abmat Sit-ups (weighted) – 4×25
