Conditioning
teams of 3, 4 rounds for time
80-100 calories/2 machines (40-50 each, TPWAAT)
200m run (together)
30 deadlifts (OPWAAT)
4 wall walk relay
30 minute cap
Notes
Two people will work at a time (TPWAAT) towards the calories. You can switch partners as often as you’d like. This shouldn’t take more than 3 minutes. If you cannot reach at least 40 calories on both machines in this time, consider slightly reducing the range to a manageable amount. Try to get two different types of machines if possible.
The 200m run will be performed as a team. You must run with your team and cannot begin the deadlifts until the entire team is inside and at the bar. If the run takes more than 1:15, shorten the distance.
The deadlifts shouuld be done at a moderate rate that allows you to perform 5-10 reps at a time before switching with your partner. Only one person will work on these at a time, though you can switch partners as often as necessary.
The wall walk relay means partner 1 will complete 4 wall walks before partner 2 begins. Then partner 2 will complete all 4 wall walks before it is partner 3’s turn. You may reduce the range of motion or reps if the 4 takes you more than :50-:60.