Benchmark
Max Strict Pull-ups
—Scale by using a band that will allow 8-12 reps
Strength
a) Back Squat – 5×7 (constant tension – no pause at the top) @ 65-70%
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3 minutes
Conditioning (10 Min Cap)
For Time
70 Wall Balls 20/14# to 10ft
50 DB Snatches 50/35#
30 Burpee Box Jump Overs 24/20″
WOD Notes: This WOD is meant to be well under 10 min! WB/Snatches are to be done in 1-2 sets. Scale appropriately (weight/box height only – do all the reps) so that you don’t get capped! WB: (INT = 14/10# to 9ft, SC = 10/8# to 9ft) DB Snatch: (INT = 40/30#, SC = 30/20#) BBJO: (INT = 20/15″, SC = 12″)
Assistance
a) GHD Sit-ups – 5×20
b) GHD Back Extensions – 4×15 (advanced hold weight)
