Strength
a) Dips (Ring or Bar) – 4×8 tempo
b) Ring Rows – 4×8 tempo
—Eccentric portion should be 3 sec count down. Stay tight/rigid on ring rows
Conditioning
4 Rounds For Time
2 Rope Climbs 20ft
10 HSPU (6/2″ Deficit)
200m Sled Drag 90/45#
Assistance
3×12 Glute Ham Raises
WOD Notes: TD = 15-20 minutes. Scaling for RC = 15ft or sled pull with arms only 2 laps. Scaling for HSPU are no deficit or 3 wall climbs. HSPU = (3) 45# plates on each side of abmat for men & (1) 45# plate + (1) 25# plate. For the strength, alternate between the 2 movements with about 1 minute rest between. 