Strength
Back Squat (week 3) – 5×5 @ 85%
—Make sure to rest at least 2-3 minutes between sets
Conditioning
2 Rounds For Time
40 Wall Balls 20/14lb
800m Run
Midline
Accumulate 3 min in a GHD Sit-up Hold (few sets as possible)
WOD Notes: Rx’d height for wall balls is 10′ (black line) for everyone. You may scale to the gray or red line, but make sure to be consistent with which line you are throwing to. Make sure to keep body weight slightly forward when running & stay light on the feet. Since the CrossFit Games Open is coming up at the end of February, I’m going to start giving you an idea of what an elite/advanced athlete would complete each WOD in. This one is doable in under 10 minutes.
