Conditioning
10 RFT w/ Partner
10 Squat Cleans (increase every 2 rds)
12 Strict Pull-ups (RX+ = C2B)
20/16 Cal Assault Bike
WOD Notes: Goal is 25-30 minutes. RX Weights = M: 155/165/175/185/205#, F: 105/110/115/120/130#. First barbell should be around 55% of your max clean (light). You may do kipping pull-ups if you want to pracice that skill, but only if you have the strength to do at least 5 strict pull-ups. Sprint the bike each round!
“Carve Your Pumpkin” – Day #6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Hamstring Sliders – 4×12-15