Conditioning
10 Rounds For Time
7 Thrusters 115/75#
1 Rope Climb 15ft
200m Run
—rest 3 minutes when done then:
50/40 Cal Bike For Time (30/20 assault)
WOD Notes: TD = 15-20 min. Thrusters should feel light and be unbroken every round. RC scale = 2 rope pulleys/rd. You should be able to run at a decent pace & should be used as your recovery to where you can pick up the BB right away.
Assistance
a) Core – 3 sets: 30 sec Russian Twists + 30 sec Flutter Kicks + 30 sec V-ups
b) Grip – Axle Bar DL Hold (double Overhand) – 3xME @ 165/115#