Conditioning
3 RFT w/ Partner
3000m Assault Bike
40 C2B Pull-ups (RX+ = 20-24 Bar MU)
20 (Clean + Hang Clean + Jerk)
WOD Notes: Goal is sub 35 minutes. Switch every 500m on the bike. C2B sub = chin over bar or banded PU. BB = 60/65/70% of CnJ by round. You can power both cleans.
100K Mandatory WOD #3
1 Mile Run For Time on the Assault Air Runner (screenshot monitor)
—You may run outside if you don’t have access to any treadmill. If you physically can’t run, 1000ft versaclimber for time. Goal is sub 12 minutes on Air Runner or sub 10 minutes outside.