Strength
a) Deadlift – 4×5 @ 83% OR 50 Reps for Time at 58% (Stamina)
—No touch n go reps for the 4×5. 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– 3×6 @ 100% of new 10RM from last wk (slow tempo on way down)
Conditioning
For Time (25 min cap)
20 Wall Balls 30/20# To 10/9.5ft
20 T2B
400m Row
30 Wall Balls 30/20#
25 T2B
600m Row
40 Wall Balls 30/20#
30 T2B
800m Row
WOD Notes: 16-22 min. WB should be heavier than normal, but you should still be able to string 10 even when fatigued. T2B scale = knee to elbows, hollow rocks or 10/15/20 cal ski by rd.
Assistance
a) Hollow Hold – 3 sets ME
b) Glute/Ham Raises or Hip Ext (GHD) – 3×12 (slow tempo down)
