Strength (12 min clock)
Clean – 2 EMOM x 6 minutes + 1 EMOM for 6 minutes
—70-80% for the 2 EMOM & 85%+ for 1 EMOM. Full is preferred.
Conditioning
14 Min AMRAP of Max Wall Balls 20/14# to 10ft
ODD Min = 8/6 Cal Ski
EVEN Min = 8 T2B (RX+ = 10)
WOD Notes: WOD starts with the ski erg. You must complete 8/6 cals before starting your WB. At the 1:00 min mark you will stop WB & complete 8 T2B before starting back on the WB. You will continue in this way for 14 min. Classes with 7-12 athletes will have half start on ski & the other half on T2B. Score = total WB. Scale cals/reps if you can’t complete them in under 30 sec each round.
Assistance
a) Glute/Ham Raises – 4×15 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 100ft walk
c) L-Sit/Tuck (pegboard) – Accumulate 3 minutes
