Strength
Back Squat – 5×5 (2 Pause + 2 Tempo + 1 Normal) @ 75%
Conditioning
For Time
100 Wall Balls 30/20#
50 GI Janes
Run 1 Mile
Midline – Day 22
10×20 sec weighted plank (190/115#)
—heavier than last week. Rest 60 sec between sets
WOD Notes: TD = 17-25 minutes. You should be able to do at least sets of 10 on the WB (if you can’t do that with a heavier ball, stick with WB weight you normally use). Goal is to be finished WB in 5-6 minutes. For GI Janes, try to use bar just above reach.
Who will be next?
