Class will spilt up into 2 groups after the barbell warm up. You will have 20 minutes to complete WOD and Rowing Conditioning WOD. Enjoy!

WOD:

#road runner (20 Min Cap)

21-15-9

Power Cleans (135/95lbs) **UnLoaded Plate Ground to Overhead

Ring Dips **UnLoaded/Scale is Bench Dips

400m Run

#Conditioning (20 Min Cap)

50-40-30-20-10 Calorie Row or Assault Bike 30-25-20-15-10

Ideally :20 rest between efforts

*To accomadate class size you can go back and forth between bike and erg

CASHOUT – Midline: 

Accumulate 1 min in a L sit on boxes or parallettes

Rx + Accumulate 2 mins in a L sit on boxes or parallettes*
* every time you come down complete 10 pistols (5/side)