Conditioning
For Time w/ Partner
100 Burpees (no jump)
30 Power Snatches 135/95#
30 Clean n Jerk 185/125#
400 Double Unders
1200m Run
30 Clean n Jerk 185/125#
30 Power Snatches 135/95#
100 Burpees (no jump)
WOD Notes: Goal is sub 35 minutes. You will work at the same time for the burpees, DU, & Run. If it’s too cold for you to run, you will Bike 75 Cals on assault bike or 90 on the c2 bike. PS/CnJ = about 65% of both. DU sub = 300 singles/person, 150 Lateral Hops over bar, 400ft versa/person.
“Carve Your Pumpkin” – Week #4: Day 6 (last day)
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 3×15 or 3×8 Lower from the top (negatives)
b) Banded Hamstring Sliders – 3×20