Strength
Back Squat – 5×10 @ 65%
—Do 1 set every 3 minutes for 12 minutes
Conditioning
3 Rounds For Time
10 DBall Over Shoulder 150/100#
20 HR Push-ups (RX+ = 25)
250m Sled Drag 45/25#
WOD Notes: TD = 13-19 min. HR PU scale = elevate hands on a bench/box & maintain tight plank position or double loop band around elbows. No knee push-ups allowed. You should be able to jog with the sled the entire 250m!
Assistance
a) Weighted C2B Pull-ups – Accumulate 30 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken
b) One Arm High Pulls – 3×10 each arm (heavy)
c) Plank (weighted) – 4×60 sec (heavy)
