Strength
Bench Press – 5×5 @ 85%
—Week 3. Little heavier than last week
Conditioning
For Time
21 HSPU (no deficit)
21 Pull-ups
250m Run
15 HSPU (4/2″ deficit)
15 C2B Pull-ups
400m Run
9 Strict HSPU (4/2″ deficit)
9 Strict C2B Pull-ups
800m Run
Midline
Accumulate 2 minutes in an L-Sit (legs straight out or bent)
WOD Notes: 1st rd = 45lb plate surrounding an abmat. 2nd & 3rd rd = 2 45lb plates surrounding an abmat. You may scale the deficit as needed or you may do DB Push Presses all 3 rounds with the same weight. You may kip the pull-ups on the 1st & 2nd round.
Coach Jordy taking 1st place at Rally In The Valley!
