Strength
Front Squat – 6×2 @ 80%+ then do 1×5 Pause ( 70%)
—Start @ 80% @ work up to a heavy double
Conditioning
3 Rounds (interval style)
25 Wall Balls (unbroken) 30/20# to 10ft
1 Rope Climb 20ft
15 GI Janes
—Rest 2 minutes between rounds
Assistance
3×10 Strict C2B Pull-ups
WOD Notes: Score = total time – 4 minutes. Each round should take under 3 minutes so approach each one as a sprint! You should be sprinting on the GI Janes & use a bar that is just out of your reach. You may jump right into the pull-up or may swing with a kip. Use a ball that will challenge you for 25 unbroken reps each round.
7 PM class watching the 15.4 live announcement!