Strength
Back Squat – 6×4 (pause – hold bottom for 1 sec)
—Week 2. All sets should be heavier than last week. Work up to a 4RM.
Conditioning
For Time – “Jackie’s Step Sister”
1000m Row
50 Wall Balls 30/20#
30 T2B
Extra Work
Tire Flips – 2×1 min AMRAP
WOD Notes: Time Domain for this WOD is 7-12 minutes. Row should be done at around 90% effort, so that you have energy to push through the wall balls quick (no more than 2 sets). Scaling for T2B are 60 Sit-ups. 