***9am & 10am classes + Open Gym 11-12pm
Conditioning
Complete For Time (with a partner)
800m Run
40 Curtis P Complex 165/105#
80 C2B Pull-ups
120 DB Snatches (alternating) 60/30#
160 Wall Balls 30/20# to 10/9ft
800m Run
WOD Notes: TD = 25-30 Min. You may break up the work anyway you’d like. Curtis P = 1 Power clean + 2 lunges + 1 Push Press. Weight should be around 55% of CnJ. C2B scale = chin over bar pu or banded pu. DB snatches should feel light and WB should be heavy. You must run together on the first run, but can separate on the 2nd run so that you can run at your own pace to finish fast.
Assistance
a) One Arm OH Carry – 4x50m each arm (heavier than last wk)
b) 5 sets: 30 sec bicycle crunches + 30 sec hollow hold (arms straight OH)