Strength
Back Squat – 20 Min to Find a 1RM
Conditioning
For Time
20 GI Janes
30 DB Thrusters 45/30#
60/50 Cal Row
30 DB Thrusters 45/30#
20 GI Janes
WOD Notes: TD = 11-17 min. GI Jane scale = choose a lower bar than your reach and pull up as high as you can. DB thrusters (each athlete has 2 DB) should be done in 1-3 sets each round. If there aren’t enough DB, you can use KB or a barbell.
Assistance
a) Wide Grip Strict C2B Pull-ups – Accumulate 40 Reps in the least amount of time
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 15 negatives
b) Plank (weighted) – 10×30 sec (heavier than last wk)
—Rest 30 sec between sets
