Strength
Every 3 minutes for 4 sets:
5 Back Squats @ 80-85%
10 One Arm High Pulls (each arm)
Conditioning (Compare to 6/12/2017)
100 Bar Facing Burpees For Time (18 min cap)
*Do 6 Front Rack Lunges 165/105# at the top of every min
WOD Notes: TD = 12-18 min. The WOD starts with 6 lunges. You may do reverse lunges if you want. Use about 55% of 1RM FS (should feel moderately heavy). Averaging 6 burpees each min will get you under the time cap including the lunges.
Assistance
a) Strict Chin-ups (wide-grip) – 4×10 (accumulate 40 reps) or 15 negatives ( 5 sec count down)
b) Weighted Plank: 5 sets: 1 min on / 1 min off (same weight as last wk)
