Skill
Double Unders: Tabata (record reps)
Strength
Back Squat – 10(77%), 8(80%), 6(82%), 4(85%), 2(87%)
—Pause on the last rep of each set
Conditioning (18 min cap)
For Time
50/40 Cal Row
30 DB Walking Lunges 45/30#
40 DB Burpee Ground to OH 45/30#
30 DB Walking Lunges 45/30#
50/40 Cal Row
WOD Notes: TD = 14-17 min. DB lunges are Open standard from last year (on your shoulders). DB should feel very light on the lunges (unbroken) & ground to OH, which you should be moving the entire WOD! Scale the cals on the row if you can’t complete the 50/40 in under 3 min.
Assistance
a) Strict Pull-ups: 8×5-9 reps every 90 sec
b) Weighted Plank: 6 sets: 45 sec on / 45 sec off (heavier than last wk)
