Strength
Back Squat – 5×5 @ 85% (heavier than last 4 wks)
—Do 1 set every 3 minutes for all 5 sets.
Conditioning – “Rage 17.5”
10 Rounds For Time
9 Overhead Squats 95/65#
150m Run
Midline
Weighted Plank – 10 rounds Tabata
WOD Notes: TD = 11-17 min. (20 min cap). The run is to the “Marcor Sign” & back into Rage. You should be able to hold your 5k pace for all 10 rounds & should be able to pick up bar right away. Make sure to set up your barbells close to the back part of the gym so you make the run as short as possible. OHS should be very light to where you can go unbroken no problem each round! OHS scale = KB goblet squats if OH mobility is very limited.
Who will win in 2018?