Strength
Back Squat – 6×6 @ 75% (36 reps – no belt)
—Do 1 set every 2 min for 10 min
Conditioning
5 Rounds For Time
10 DB Burpee Ground To OH 45/30#
15 T2B
150m Sled Drag 70/35#
WOD Notes: TD = 15-21 min. Large classes will stagger 90 sec behind. T2B scale (if you can’t link) = 10 reps. If you can’t do one T2B, you will do 20 Hollow Rocks or 20 hang hip above knees. Sled Drag is to the “Marcor” Sign & back, which you should be able to run slow every round!
Assistance
a) Weighted C2B Pull-ups – Accumulate 50 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 8×45 sec (heavy)
—Rest 45 sec between sets
