Strength
Bench Press – 15 Minutes to find a heavy 1RM, 3RM, 5RM, 10RM
—Try to only do 1 set for each rep scheme
Conditioning
“Wodapooloza WODS 8 & 7”
10-8-6-4-2
Burpee Box Jump Overs 30/24″
DB Split Snatch (alternating arms) 100/70lb
—Rest 5 minutes
40 T2B
30 Cal Row
20 (step) Overhead Lunge 170/120#
WOD Notes: Both these WOD’s are short (think under 10 minutes) so try to push the intensity! You must face the box for the burpee/BJ overs. You do not have to alternate which leg you split each time, but you must alt arms. You may scale the OH lunges to front rack lunges if necessary. It should take no more than 2 sets to complete 20 steps.
Nicole & Dan post-wod