Conditioning
Complete With a Partner For Time
20 (3 Hang Power Clean + 3 Thruster 135/95#)
40 C2B Pull-ups
150m Sled Drag 180/135#
14 (3 Hang Power Clean + 3 Thruster 135/95#)
30 C2B Pull-ups
250m Sled Drag 135/90#
8 (3 Hang Power Clean + 3 Thruster 135/95#)
20 C2B Pull-ups
400m Sled Drag 90/45#
WOD Notes: TD = 24-29 min. BB complex (all 6 reps should be unbroken). You will alternate back in a forth each rep with your partner. You may break up C2B PU anyway you’d like. Scaling = chin over bar, less C2B reps, or banded PU. Sled Drag weights by rd = 4,3,2 45# plates – men, 3,2,1 45# plate – women). Take off a 45# plate each round. Should be a very fast walk or slow jog!!
Assistance
a) Core – 3 sets: 45 sec Russian Twists + 45 sec Flutter Kicks + 45 sec V-ups
—Rest 15 sec between each exercise
b) Grip – Axle Bar DL Hold (double Overhand) – 4xME 155/105#
