Strength
Push Press – 6×6 @ 82%
—Do 1 set every 2 min for 10 minutes. Should be touch n go.
Conditioning
Complete For Time With a Partner (25 min cap)
500 Double Unders
60 Dball Over Shoulder 150/100#
300/250 Cal AD Bike (180/120 Assault)
WOD Notes: TD = 18-24 min. DU scale = 200 DU or 800 singles. You may work at the same time for the DU or singles, but the dball/bike you must alternate (one person works at a time). You should alternate one at a time for the dball and switch every 20-25 cals on the bike. There is a 25 min cap, so your score will be total cals if you don’t finish.
Assistance
a) RDL (clean grip) – 5×8 @ 65% of DL
b) One Arm High Pulls – 4×12 (same weight as last mon)
c) Weighted Hollow Hold – Tabata 10 Rounds
—Hold a plate in hands & pinch a light DB between feet
