Conditioning (40 Min Cap)
For Time (With a partner)
400m Run (with 30/20# WB)
60 Wall Balls 30/20# to 10/9ft
50 Deadlifts 275/185# (55%)
30 C2B Pull-ups (RX+ = 40)
60 Wall Balls 30/20# to 10/9ft
50 Push Jerks 185/125# (60%)
30 C2B Pull-ups (RX+ = 40)
60 Wall Balls 30/20# to 10/9ft
50 Power Snatches 135/95# (60%)
30 C2B Pull-ups (RX+ = 40)
400m Run (with 30/20# WB)
WOD Notes: You may break up the work anyway you’d like. Person with the ball may run ahead to start WB before partner gets back. Only one person works at a time except for the run. WB should be heavier than normal. C2B scale = chin over bar pu or ring rows. You should be doing RX+ for the PU if you are proficient & can link 10+ pull-ups in a row fresh.
REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!