Strength
Bench Press – 5×7 @ 75%+
Conditioning
5 Rounds For Time
8 Front Rack Lunges 205/125lb
4 Wall Climbs
1 Rope Climb 20ft
Midline + Extra Work
4x (30 sec GHD Sit-up Hold + 30 Sec all out on Ski Erg)
—Use weight for GHD Hold if necessary. No rest between GHD & Ski Erg
WOD Notes: Lunge weight is 55-60% of 1RM Front Squat. You may scale the # of reps of wall climbs, touch knees/stomach to the wall, or do 8 reverse inch worms each round. Rx is nose to the wall for each rep and walk your hands out into the bottom of push-up position. Scaling for RC are 1 lap sled pull with arms only or 4 up/downs.
Henry getting some special treatment