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Team name: Ape Nation

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Conditioning 1:

Every 3 minutes on the minute for 12 minutes perform:

300m Run

10 Med-Ball Squat Cleans (20/14)

3 Strict Pull-ups*

 

Conditioning 2:

18-15-12-9-6 rep rounds of:

Calories Rowed

Hang Power Clean (Fat Bar)*

 

For Time

(9:00 cap)

*weights

Rx (125/85)

Intermediate (105/75)

Novice (95/65)

 

Flexibility:

Side Straddle – 1:30/side

Center Straddle – 1:30

10 Skin-the-Cats

 

 

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