Strength
Back Squat – 20 min to work up to a heavy single
Conditioning (20 min cap)
150 Wall Balls For Time (30/20# To 10/9ft)
*Top of every minute you must do 4 Burpee Box Jump Overs 24/20″
WOD Notes: TD = 12-20 min. The WOD starts with 4 BBJO. Approach this as a 4 BBJO/10 WB EMOM. Choose a ball to where you can consistently do 10 reps in every 1 min window. Keep in mind that 4 BBJO will take 15-25 seconds. No step-up and overs allowed, so choose a lower box if necessary so that you can jump.
Assistance
a) Accumulate 40 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 25 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 30 on / 30 off for 10 sets
—Make sure to load weight towards lower back/glutes. Heavier than last wk!
Announcement: An 8am class has been added to the Saturday Schedule starting this week!
Ryne – 285# PR!