Conditioning:

Perform 1:00 work with 0:30 rest/transition at each of the following stations:

Toes to bar

Squat cleans (155/103)

Calories rowed

Box Jumps (24/20”)

Dumbbell snatches (50/35)

 

3 rounds for total reps

 

At-home Conditioning WOD:

Every minute on the minute, for 10 minutes, perform the following:

Odd minutes: 15 Alternating dumbbell snatches

Even minutes: Max rep push-ups

…Rest 3 min then…

Every minute on the minute, for 10 minutes, perform the following:

Odd minutes: 15 Dumbbell goblet squats

Even minutes: Max rep sit-ups

 

For total reps and quality of work

 

 

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