10/22/2018 – WOD

Strength
a) Back Squat – 6×3 (all 3 reps pause in the bottom) @ 77-87%
b) One Arm High Pulls – 5×10 (each arm)

Conditioning (18 min cap)
5 RFT
10 Back Rack Lunges (50% of BS)
12 GI Janes

WOD Notes: Try to avg 2:30-3 min/rd. Use a PU bar that is above your reach if you can do an unassisted strict PU. You may also use the higher bar on the “double” PU bars if the bottom one is too low. Another scaling option is 12 burpees + 12 ring rows.

Assistance
a) Strict Pull-ups (close-grip) – Accumulate 50 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 8 sets: 45 sec on / 45 sec off

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