Strength
Back Squat – Work up to 90% for a single, 1×20 @ 73-74%
—Use a little more than last Friday
Conditioning
For Time
40 KB Swings 70/53#
25 GI Janes
600m Sled Drag 90/45#
25 GI Janes
40 KB Swings 70/53#
Midline – Day 8
6×45 sec weighted plank (110/50#)
—heavier than last week, rest 90 sec.
WOD Notes: TD = 13-19 minutes. If you don’t have unassisted pull-ups you can do 25 burpees/25 ring rows each round instead of Gi janes. 600m = sewer drain around the turn and back to Rage.
