Strength
a) Back Squat – 6×4 @ 80-85%
b) 1 Arm High Pull – 5×7 (stay light, focus on elbow higher than kb/db & lower slow under control!)
—superset a/b every 3 minutes
Conditioning (18 min cap)
150 Wall Balls For Time 20/14# to 10ft
***Every 2 min run 250m
WOD Notes: TD = 11-16 min. Score = total reps if you don’t finish (this is meant to be difficult to finish!) The WOD starts with a 250m run (fire hydrant). The run should take 50-70 sec/round. Scale the run to the first curb of next parking lot if you have to! WB should feel light to where you can crank out 20+ in a row each round. Use the wall where rig is & the targets!
Assistance
a) Strict Pull-ups (wide grip) – Accumulate 50 reps in the least amount of sets possible
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 5 sets: 1 min on / 1 min off (heavy)
