Strength
a) Back Squat (5 sec tempo down) – 8×2 @ 80-90%
b) One Arm High Pull – 4×12 (each arm – keep trunk square)
—Superset a/b. Rest 90 sec between each superset.
Conditioning (18 min cap)
5 RFT
30 Sec Wall Sit 50/35#’s
15 DB Squats 50/35#’s
2 Legless Rope Climbs 15ft or 2 Pegboard Ascents
20/15 Cal Row
WOD Notes: Wall Sit = sit at parallel with DB’s in the front rack. Goal is to avg 3 min/rd. Squats should be unbroken & are open standard. RC scale = climb with legs, 6 rope pulleys, or 5 up/downs.
Assistance
a) Strict Pull-ups – 9 E2MOM for 10 minutes (advanced = use weight) or do 5×5 negative PU
b) Weighted Plank – 5 sets: 1 min on / 1 min off (heavier than last wk)
