Strength
Every 3 minutes for 5 sets:
3 Back Squats @ 82-90%
8 One Arm High Pulls (each arm)
Conditioning
15 Min AMRAP
20 Wall Balls 30/20# to 10/9ft
15 T2B
150m Sled Drag 70/35#
WOD Notes: TD = 4-5 rd. WB should be unbroken or done in 2 sets each rd. T2b scale = 8-12 reps or 15 v-ups. You should be able to run slow with the sled each round since it’s a little lighter than the last few weeks. The sled drag is to the “Marcor” sign and back to Rage.
Assistance
a) Strict Chin-ups (wide-grip) – 5×10 (accumulate 50 reps) or 15 negatives (5 sec count down)
b) #Abseveryday: Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
