Strength
a) Back Squat – Work up to a heavy single, then do 1×10 @ 75%
b) One Arm High Pulls – 5×8 each arm
Conditioning (18 min cap)
For Time
60/50 Cal Bike (35/25 assault)
40 Bar Facing Burpees
20 Sq Clean n Jerks 165/105# (55%)
40 Bar Facing Burpees
60/50 Cal Bike (35/25 assault)
WOD Notes: Goal is to finish bike in 3 min or less, so scale cals if you can’t do this. Burpees = open standard. You must squat cnj & those should be singles. Please load barbell where you won’t break plates!!!!
Assistance
a) Strict Pull-ups – 5 EMOM for 10 minutes (advanced = use weight)
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)
REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!
