Tuesday, January 7th, 2025
Conditioning
“Demodog Duo”
Part A)
0:00- 15:00
3 Rounds
400m Run
12 Hang Power Cleans
12 Burpees to Target
Part B)
15:00-30:00
3 Rounds for Time
400m Run
12 Shoulder to Overhead
24 Abmat Sit-Ups
Barbell Load: 135/95lb, 61/43kg
Score = Sum Total Time of Part A and Part B
Optional Accessories
4 Sets, For Quality
20 Russian Twists (Over and Back = 1)
Max Hollow Hold
Rest 30 seconds
6 Inchworm to Hollow Hold (5sec @ Extended Plank)
Max Weighted Plank @ 45/25lb, 20/10kg
Rest 60 seconds b/t sets
