Conditioning “45 Min Cap”
For Time w/ Partner
50 Clusters (increasing)
500 Double Unders
300/240 Cal Ski
500 Double Unders
50 Clusters (increasing)
WOD Notes: Goal is sub 40 minutes. Cluster weight for both sets = 20 @ 135/95#, 20 @ 165/110#, 10 @ 185/125#. DU sub = 1.5x single unders, 200 Lateral hop over bar, 300 Lateral hop over line, or 2x Ft Versa.
Day #6 “Santa Abs”
4 Sets: (30 Sec Russian Twists (weighted) + 30 Sec Flutter Kicks + 30 Sec V-ups)