Conditioning:
Alt. EMOM X 12
Bar Facing Burpees, reps will vary, see below
0:40s Front Rack Hold (135/85)
RWAN
LF: Sub DB Front Rack Hold
Refer to 100 Bar Facing Burpees Baseline for # of Burpees
Sub 7:00 = 18 Burpees
Sub 8:00 = 16 Burpees
Sub 9:00 =14 Burpees
Sub 10:00 = 12 Burpees
Sub 12:00 = 10 Burpees
12:00+ = 8 Burpees
WOD: Bloodwing
E4MOM X 4
250m Run
15 Thrusters (75/55)
12 Toes To Bar
9/6 Assault Bike Calories
Score: Slowest round
