***Open Gym is from 11-1pm today!
Conditioning
3 Rounds For Time
30 Wall Balls 30/20# To 10/9ft
15 C2B Pull-ups (RX+ = 20)
10 Power Cleans @ 65%
5 Thrusters (same wt as pwr clean)
600m Run
WOD Notes: TD = 18-24 min. WB should be done in 1-3 sets every round. C2B scale = chin over bar, banded strict pu, or ring rows. PC should be 10 singles & thrusters should feel very heavy for 5 unbroken reps.
Assistance
a) Glute Ham Raises or GHD Hip Extensions – 4×8 (slow tempo up & down)
b) One Arm Shoulder Press – 4×10 (each arm – heavy)