Strength
Back Squat – 6×5 @ 80% (30 reps)
—Do 1 set every 1:45 min. Try to avoid wearing a belt if possible.
Conditioning
For Time
27 Burpee Box Jump Overs 24/20″
400m Run
21 Burpee Box Jump Overs 24/20″
400m Run
15 Burpee Box Jump Overs 24/20″
400m Run
9 Burpee Box Jump Overs 24/20″
400m Run
WOD Notes: TD = 11-17 min. Scale the height of the box and jump up & over if necessary. No step-ups allowed! You should be able to maintain a steady pace throughout the WOD, so don’t go out too fast!
Assistance
a) Weighted C2B Pull-ups – Accumulate 60 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×30 sec (heavy)
—Rest 30 sec between sets
Earth Fed Muscle Protein back in stock!
