Conditioning
Complete For Time With a Partner
100 GI Janes
50 DBall over Shoulder 150/100#
800m Run (400 Backwards/400 Forward)
80 Front Rack Lunges 165/105#
100/80 Cal Ski
WOD Notes: TD = 22-29 min. If there’s more than 12 people in a class, some people will have to start with the ski erg and work backwards. You may break up work anyway as needed. You may work at the same time for GI Janes. If you can do a strict pu, use a bar that’s above your reach. You should alternate back and forth for the Dball cleans. You have to stay together for the run, but if one athlete is really slow running backwards they can run forward in order to stay with partner. Lunges should be around 50% of FS.
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 @ 185/125#