Strength
Back Squat – 7×4 @ 85% (28 reps)
—Do 1 set every 1:30 min. Use a belt if necessary now.
Conditioning
3 Rounds For Time
50 Wall Balls 20/14# To 10ft
20 T2B (RX+ = 30)
600m Run
WOD Notes: TD = 16-22 min. Scale the WB reps to 40 if you can’t do 50 unbroken fresh as your largest set. You should be able to do wall balls in 2-3 sets max each round!
Assistance
a) Weighted C2B Pull-ups – Accumulate 70 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 (heavier than last wk)
—Rest 30 sec between sets
