9/11/2018 – WOD

Strength
a) Shoulder Press – 6×3 @ 85-90% + 1xME @ 50%
b) RDL (barbell 2 legs) – 4×7 @ 65%
—Superset a/b together

Conditioning (18 min cap)
100 Burpees For Time
*EVEN Min = 40 Double Unders
*ODD Min = 5 Dball Over Shoulder 150/100#

WOD Notes: TD = 10-16 min. WOD starts with DU. DU scale = 20 DU (don’t spend more than 30 sec) or 60 singles. Dball should take 25-30 sec each round and feel heavy, so scale reps and go heavier if possible.

Assistance
Hollow Rocks – 30 on / 30 off for as long as possible (max of 10 sets)

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