***Today’s Schedule: Open Gym 9-1pm***
Strength
Back Squat – 10×2 (start @ 75% & build to a heavy set of 2)
Conditioning
For Time
4 Dball Over Shoulder 150/100#
20/15 Cal Bike (12/8 Assault)
8 Dball Over Shoulder
40/30 Cal Bike (25/15 Assault)
12 Dball Over Shoulder
60/50 Cal Bike (40/30 Assault)
16 Dball Over Shoulder
80/65 Cal Bike (50/40 Assault)
WOD Notes: TD = 15-18 min. You may scale the reps and use a heavier ball if necessary.
Assistance
12 Min EMOM (same as last wk)
ODD = 6-8 Strict PU (c2b)
EVEN = 45 sec plank (weighted)