8/28/2018 – WOD

Strength
a) Shoulder Press – 6×5 @ 82-85%
b) Single Leg RDL (banded) – 5×6 (each leg – little lighter + light band)
—Hold 2 KB or DB. Superset a/b together

Conditioning
12 Min AMRAP
3 Wall Climbs (RX+ = 36ft handstand walk)
5 Dball Over Shoulder 150/100#
12/8 Cal Ski

WOD Notes: TD = 6-8 rd. WC scale = 1-2 reps or shoulder taps with feet elevated on box. You may also scale distance on HW. Heat 2 will go 1 min later.

Assistance
Hollow Rocks – 5 Sets: 60 sec on / 60 sec off. RX+ = banded

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