Strength
Every 2 min for 6 sets:
15/12 Cal Bike + 3 Snatches (full) @ 80%+
—Use a little heavier than last wk. Bike should take 25-30 sec.
Conditioning (21 min cap)
10 Rounds For Time
10 T2B
10 Wall Balls 30/20# to 10/9ft
10/8 Cal Row
WOD Notes: TD = 14-20 min. T2B scale = 5-8 (quick singles). WB should be unbroken every round, but use a heavier ball if possible. Transitions are key in this WOD, so make them fast!!
Assistance
a) GHD Back Extensions – 3×15 (hold barbell behind head)
b) DB Shoulder Press – 4×10 (heavy)
c) Abmat Sit-ups – 10 Rounds of Tabata
