Strength
Bench Press – 7×3 @ 85-90%
Conditioning (17 min cap)
10 Rounds For Time
1 Legless RC 15ft (sub: climb with legs 15ft)
4 Dball Over the Shoulder 150/100#
30 Double Unders
WOD Notes: TD = 9-15 min. You may climb rope with legs. Scaling options = 2 up/downs or 7 ring rows. DU scale = 50 singles or 15 DU. Use same dball as last week (should be able to do 4 reps in under 25 sec).
Assistance Work (Day 29)
Romanian Deadlifts – 4×6 @ 67% + 1×5 @ 62% (pause at bottom for 2 sec for each rep)
—Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.
