Strength
3 Position CnJ – 5 sets (1 every 2 min). Start @ 70% & work up to 90% (or heavier than last wk)
—Floor + Below Knee + Above Knee
Conditioning
13 Min AMRAP
2 Wall Climbs (Rx+ = 3 WC or 30ft HS Walk)
4 Dball Over Shoulder 150/100#
8/6 Cal Assault Bike (15/12 AD)
WOD Notes: Goal is to avg 1:30/rd throughout the 13 min. This is a WOD where you should be able to move the entire time since the rep scheme is low. Classes with 9 or more people will stagger 45 sec behind.
Assistance
a) Glute/Ham Raises – 4×10 (advanced – weighted or banded)
b) DB Bicep Curls – 4×12 (each arm)
c) L-Sit (paralletes) – 5×20-40 lateral taps over an object
