WOD-
Conditioning Program D3
Every 1:45 x 6
50% of 2:00 test on each machine
*You will do each machine twice and you can alternate or do them
back to back
Rest 5:00 then,
As many rounds as possible in 12:00 of
10 Dumbbell thrusters right arm 40#(25#)
20 Double unders
10 Dumbbell thrusters left arm 40#(25#)
5 Burpee toes to bar
SPRINT-
For Time:
5 Sandbag Ground to Over Shoulder
Rest 1 Minute
5 Sandbag Ground to Over Shoulder
10 Box Jump Overs
Rest 1 Minute
5 Sandbag Ground to Over Shoulder
10 Box Jumps Overs
20 GHD Sit Ups
Rest 1 Minute
5 Sandbag Ground to Over Shoulder
10 Box Jump Overs
20 GHD Sit Ups
30 Goblet Walking Lunges
Rest 1 Minute
5 Sandbag Ground to Over Shoulder
10 Box Jump Overs
20 GHD Sit Ups
30 Goblet Walking Lunges
60 WallBalls
