Strength
Bench Press – 4×7 @ 80%
Conditioning
7 Rounds For Time
10 C2B Pull-ups
10 Slam Balls 50/30#
300m Run
WOD Notes: TD = 12-17 minutes. C2B scale = chin over bar pu or 10 ring rows. Large classes will stagger the start by a minute b/c of the # of slam balls. You should be able to run quickly each round!! The run course is up to the “Marcor” Sign, down to the stop sign at Lucon Rd, then back into Rage.
Assistance Work (Day 8)
4×6 Romanian Deadlifts @ 67% + 1×5 @ 60% (hold bottom for 3 sec each rep)
—Use a little Heavier than last week. Rep starts from the top of the DL. Shave legs the entire time & bar should remain off the floor as you lower each rep.
