Strength
Bench Press – 5×5 (2 Pause + 2 Tempo + 1 Normal) @ 75%
Conditioning
4 Rounds For Time
10 Deadlifts 255/165#
2 Rope Climb 20ft
50 ft Handstand Walk or 4 Wall Climbs
—Rest 5 minutes
400m Sled Drag For Time 90/60# (compare to last week)
Midline – Day 23
Hollow Rock – 3 Rounds: 1 min on / 30 sec off
WOD Notes: TD = 8-14 minutes. DL weight is 55% of 1RM (relatively light – should be able to touch n go most reps). RC scale = climb to 15ft or 1 lap sled pull with arms only + 5 cal ski erg. Handstand walk or wall climb is considered Rx, so specify which movement you did when recording time. You may scale # of WC if 4 is too many.
Reminder: There is no 7pm class this Thursday! The Wedding Partner WOD is Thursday at 6pm!
