Strength
EMOM For 10 Min
ODD = 6-8 Close Grip Bench Press (heavy)
EVEN = 8-10 One Arm DB Bent over Rows 100/55lb
—Keep torso neutral (don’t rotate) & drive elbows back
Conditioning
For Time
25 KB Swings 88/53lb
10 HSPU (7/3″ deficit)
250m Sled Drag 90/45lb
25 KB Swings
10 HSPU
Run 400m with 20/14lb med ball
25 KB Swings
10 HSPU
Run 800m (just your own body)
WOD Notes: Rx’d for HSPU is 3 45’s for men (on each side of ab mat) and 1 45lb & 25lb plate for women. You may scale by using an uprise or 10 Push Presses @ 65-70%. They should not take more than 2 minutes/round or else you will lose the intensity of the WOD.
