Strength
Clean – 15 Min to work up to a heavy single
Conditioning
16 Min AMRAP
8 Strict Pull-ups (Rx+ = c2b)
12 Box Jumps 33/24″
50ft Handstand Walk or 4 Wall Climbs
20 Wall Balls 30/20# to 10/9ft
WOD Notes: This WOD is meant to be lower intensity, since there is mixture of strict strength, high box jumps, & a high skill gymnastic movement. WB should be unbroken every round. You should be between 5-6 rds on this. Take your time on the Box Jumps and make sure to bring knees up each rep. Step down each rep as well. WC scale = 20-30 shoulder taps with feet elevated on a box.
Assistance
a) Glute/Ham Raises – 5×8 (advanced – weighted or banded)
b) DB Bicep Curl + Gun Walk – 4×12 + 60ft walk (heavier than last wk)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object
