Conditioning
Complete With a Partner For Time
250m Sled Drag 135/70#
400 Double Unders
50 Clean n Jerks (65%)
40 (4 Burpees + 1 Bar Muscle-up) or 80 GI Janes
250m Sled Drag 135/70#
WOD Notes: TD = 22-30 min. DU scale = 600 singles or 200 DU. You may work at the same time for DU. You should alternate back and forth for the CnJ. You don’t have to squat them. You may work at the same time for the burpee/bar mu complex & GI Janes. Some of you may have to do your burpees away from the rig, depending on the class size. Each partner will do 80 burpees + 20 bar MU or 40 GI Janes each.
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 4×10 (slow tempo up & down)
b) One Arm Shoulder Press – 4×12 (each arm – heavy)
