Strength
Every 2 min for 6 sets:
50 Double Unders + 3 Snatches (full) @ 80%
—You can do 45 sec of DU attempts or 80 singles.
Conditioning
5 Rounds For Time
1 Rope Climb 20ft or 1 Pegboard Ascent
12 Overhead Squats 135/95#
17/13 Cal Ski
WOD Notes: TD = 11-15 min. RC scale = climb to 15ft or 3 up/downs. OH squats should feel fairly light to where you can do them unbroken each round, but you will need to take a small break after the RC. The ski erg should take around 60 sec each round, so if you find yourself taking much longer scale the cals.
Assistance
a) Glute/Ham Raises (GHD) – 5×8 (3 sec tempo down)
—scale: start from the top & lower as slow as possible
b) Banded Lat Pulldown – 5×12 (slow tempo on the way up)
c) GHD Sit-ups – 5×15 (3 sec hold at parallel each rep)
Reminder: The gymnastics clinic is this Sunday from 11:30am-12:30pm!
