Conditioning:
On a 25:00 clock
3 RFT, of:
24/16 Assault Bike Calories
21 Burpees
400m Run
-Rest 3:00 between each round-
WOD: Flawless Victory (RX)
For time:
4 Ring Muscle-ups
12 Front Squats (115/85)
36 Unbroken Double Unders
3 Ring Muscle-ups
9 Front Squats (115/85)
27 Unbroken Double Unders
2 Ring Muscle-ups
6 Front Squats (115/85)
18 Unbroken Double Unders
1 Ring Muscle-up
3 Front Squats (115/85)
9 Unbroken Double Unders
-9 min cap-
Note: Athletes may sub Bar Muscle ups. If unable to do Muscle-ups or Double Unders, do FW version of WOD.
WOD: Flawless Victory (FW)
For time:
12 Front Squats (95/65)
60 Unbroken Single Unders
9 Front Squats (95/65)
45 Unbroken Single Unders
6 Front Squats (95/65)
30 Unbroken Single Unders
3 Front Squats (95/65)
15 Unbroken Single Unders
-9 min cap-
Note: Athletes may go up in weight or sub DU’s if they are able to finish in the time cap. If subbing DU’s, rep scheme is 36-27-18-9
