Strength
a) Deadlift – 3×5 @ 85% OR 50 Reps for Time at 58% (Stamina)
—No touch n go reps for the 3×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press– 3×10 each arm
Conditioning
4 Rounds For Time
20 T2B
7 Dball over Shoulder 150/100#
100m Dball Carry (on shoulder) 150/100#
70 Double Unders
WOD Notes: TD = 14-20 min. T2B scale = 20 knee above hips, 20 sit-ups, or 10 cal ski. You may keep the dball on your shoulder on your 7th rep then proceed to the carry. The carry is to the curb on other side of the street and back into Rage. Make sure to have dballs right near the garage doors each round. DO NOT drop the dballs outside!! Make sure to alternate which shoulder you use to carry dball each round. DU scale = 140 singles or 35 DU.
Assistance
a) Hollow Rocks – Tabata (10 Rounds)
b) Single Leg RDL (use BB) – 3×12 each leg (use 25% of DL)
