***Rage Closes today at 1pm***
Conditioning
Complete 3 Rounds For Time (with a partner)
400m Run w/ 30/20# ball (1 ball/2 athletes)
20 Dball Over Shoulder 150/100#
20 Muscle-ups
30 Dball Bear Hug Squats 150/100#
80/60 Cal Bike (50/30 assault)
WOD Notes: TD = 27-33 min. Have the faster athlete run with the ball for most of the run. Dball cleans – you should alternate back and forth. MU – you may do ring or bar, but try to focus on the one you’re weaker at! You may work at the same time for MU. MU scale = less reps (10-16) or 30 GI Janes. Dball squats you can break up anyway you’d like. Bike should be sprints! Switch every 20/15 cals.
Assistance
a) One Arm OH Carry – 2x100m each arm
b) Core: Tabata (10 Rounds): V-ups or Tuck-ups