Strength
Deadlift – 1×10 (70%), 1×8 (75%), 1×6 (80%), 1×4 (85%), 1×2 (90%)
—No touch n go. Lower under control each rep. Use just a little more than last wk (5-10#)
Conditioning
2 Min AMRAP x 10 (with a partner – interval style)
5 Dball Over Shoulder 150/100#
10 Push Press 155/105# (60%)
Max Cal Row
—rest 2 min between rds. Score = total cals.
WOD Notes: If you use a lighter Dball do 6-8 reps. PP should be unbroken each round, but feel challenging. The goal is to have 60-70 secs on the rower/rd. Do not reset monitors!
Assistance
Hollow Rocks – Max Rounds of Tabata (Scale with hands to the side or under butt). Shoot for 1 more rd than last wk.
