Conditioning
WAP, OPWAAT except runs
7 rounds for time
200m run together
12 pull ups
16 shoulder to overhead
18 toes to bar
20 front rack reverse lunges
30 minute cap
Notes
Today’s workout will be done with a partner and consists of 6 rounds of a 200m run, 12 pull ups, 16 shoulder to overhead, 18 toes to bar, and 20 front rack reverse lunges. Your score is the time it takes to finish the 6 rounds, or the amount of work completed at the 25 minute cap if you do not finish.
Everything is OPWAAT except the runs, which will be done together. The run shouldn’t take much more than a minute.
The pull ups should be done in sets of 6. Substitute jumping pull ups or ring rows if necessary.
Use the same weight for the shoulder to overhead and the lunges. The shoulder to overhead should be done sets of 8 and the lunges in sets of 10.
The toes to bar should be done in 1-2 sets per person each round. Substitute knee raises, straight leg raises, v-ups, or sit-ups if necessary.