Strength
a) Back Squat – 20 Min To Work up to a new 1RM
—Stamina = 50 Back squats for Time at 50% of 1RM (compare time to 7 wks ago).
b) One Arm High Pull – 4×6 each arm (5# heavier than last wk)
Conditioning
15 Min AMRAP
15 Wall Balls 30/20# To 10/9.5ft
20/17 Cal AD Bike (12/8 Assault)
15 KB Swings 70/53#
WOD Notes: TD = 4-6 rd. WB should be heavier than normal and be unbroken every round! Larger classes will stagger 1 min behind. Make sure to partner up with someone that’s similar height and you will share a bike with that person.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)
b) C2B Pull-ups (wide grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
—Use weight if you can do more than 8 strict with no weight
