Strength
a) Back Squat – 8×2 (pause) @ 80-90%
b) One Arm High Pulls – 4×15 (each arm)
Conditioning (18 min cap)
For Time
10 Wall Balls 20/14# to 10ft
10/8 Cal Bike (6/4 assault)
20 Wall Balls 20/14# to 10ft
20/15 Cal Bike (12/8 assault)
30 Wall Balls 20/14# to 10ft
30/23 Cal Bike (18/12 assault)
40 Wall Balls 20/14# to 10ft
40/30 Cal Bike (24/16 assault)
50 Wall Balls 20/14# to 10ft
50/40 Cal Bike (30/20 assault)
WOD Notes: WB should feel super light to where you can unbroken for the rounds of 10, 20, & 30, but will have to probably break up the rd of 40 & 50 into a few sets. So choose a ball that will allow you to do big sets!! A 2nd heat will run 45-60sec later. Reset monitors each round.
Assistance
a) Strict Pull-ups (wide-grip) – Accumulate 50 reps in the least amount of sets or 20 negative pull-ups with 5 sec count down.
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off