WOD:

#Devils Whiskers

3rds for time:  (12 min Cap)

10 C2B Pull ups

10 Front Squats, 165/110 – no rack (Scale 135/95lbs)

10 Burpees

ROWING CONDITIONING:

50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

(SCALE IS 30/20/10)

OPTIONAL -GYMNASTICS CONDITIONING

3×20-30 unbroken C2B Pull ups , minimal rest between sets.

(This pullup can be scaled too)

COMPETITORS:

SESSION 1
1. Conditioning
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110 – no rack
10 Burpees

2. Unilateral Lower Body Pull
4×6 Single Leg RDL each side, unlimited rest between sets

3. Odd Object Conditioning
2 Rounds for time of:
50 meter Prowler Push, 2x bodyweight
50 foot Yoke Carry, 2.5x bodyweight
50 meter Prowler Push, 2x bodyweight
Rest 5 mins between Rounds

4.100 Rep Benchmark:
100 Calorie Assault Bike for time

SESSION 2
1. Plyometric
8×1 seated box jump with vest, 20/14 – set 1 box up at parallel and sit on it, jump onto another box. Climb in height each set.

2. Sprints
10 sets of 10 second hill sprints, unlimited recovery