Conditioning “40 Min Cap”
300/240 Cal Assault Bike For Time w/ Partner
*Starting at 0:00, do 50 Power Snatches 155/105#
*At 10:00 Mark, do 80 Front Rack Lunges 155/105#
*At 20:00 Mark, do 80 BB Bicep Curls 85/45# + 80 DB Skull Crushers 35/15#
*Once you’re finished lunges, you will have remaining time to finish the bike.
WOD Notes: Goal is to have 5+ min to bike first rd, 4+min the 2nd rd, & 15 min+ to finish at the end. Snatches should be quick singles back and forth. Partner A works on bicep curls, while partner B works on DB skull crushers. Take your time on this part and do the reps as strict as possible (should take around 6 min). FRL should be done in sets of 10 & start to feel challenging by the 3rd set.