Conditioning
3 RFT
80/60 Cal Assault Bike
10 (3 Deadlifts @ 67-70% + 6 DB Thrusters 50/35#)
6 (10 DB Hang Curls 50/35# + 10 Tricep Pushdowns)
—Rest 2 minutes after 3 rounds then:
40/30 Cal Assault Bike For Time
WOD Notes: Goal is sub 35 min & sub 1:30 for 40/30 AB. I’d recommend switching every 10 cals on bike. Partner A will do both the DL & Thrusters before Partner B goes. You will do 5 complexes each. Try to use same DB weight for the hang curls as well. Partner A will do the Hang curls while Partner B does the Tricep Pushdowns. (3 complexes each).