Strength
Every 3 minutes for 4 sets:
10 Back Squats @ 65-70%
10 One Arm High Pulls (each arm) – keep torso upright
Conditioning
15 Min AMRAP
20/15 Cal Row
12 Box Step-ups (alternating) 24/20″ 50/35# DB or KB
10 GI Janes
WOD Notes: TD = 4-5 rd. Hold either 2 DB or 2 KB at your sides for the box step-ups. Try to stand all way up on your working leg before putting other foot down on the box for each rep. Use a bar above your reach for GI Janes if you can do an unassisted strict pu. You may scale by using a low bar.
Assistance
a) Strict Chin-ups – 10×6 (heavier than last wk), accumulate 60 reps (if you can’t use weight), or 20 negatives
b) Weighted Plank: 10 sets: 30 on / 30 off (heavier than last wk)
