9/17/2022 – WOD

Conditioning “No Cap”
3 RFT w/ Partner
100/80 Cal Row
8 (Cluster + 2 Thrusters + Cluster + 2 Thrusters)
800m Run with 30/20# Ball

WOD Notes: Goal is sub 45 minutes. There is nothing fake about this partner WOD. You will stay together the entire time. The stronger runner should carry the ball more on the run. Weights: M = 135/145/155#, F = 95/105/115#. First bar you should fly through, but the 2nd & 3rd bar you may a few extra secs before you pick it up. You must hang on to the barbell for the complex.

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