Conditioning
For Time w/ Partner
800m Sled Drag 135/90#
200 Wall Balls 30/20# to 10/9.5ft
150 DB Snatches (alternating) 60/40# (RX+ = 70/50#)
20 Rope Climbs 15ft
1 Mile Run or Bike 3200m
WOD Notes: Goal is 30-39 minutes. Larger classes will have some people starting off with the run/bike instead of the sled drag. Sled Drag will count as 1000m & the run/bike = 1609 meters for the “100k Challenge”. We will run 400m as a part of the warm-up so you will be able to get credit for 3009 meters for this WOD. WB should be a heavy one. DB should be moderate. I’d recommend switching every 10 reps for both. RC sub = Climb 12ft, 5 Strict Pull-ups or 7 Ring Rows/RC. You should only be biking if you physically can’t run.
100k Challenge WOD – Day 1
5k Time Trial (on any machine)
—We will repeat this the last day of the challenge. Goal is 17-22 minutes.