Strength
a) Shoulder Press – 4×10 @ 70%
b) Strict Pull-ups – 4×10-15 reps (use a band to get at least 10 reps)
—superset a/b
Conditioning (Partner WOD)
18 Min AMRAP
20 Dball Over Shoulder 150/100#
40 T2B
60/40 Cal Assault (100/80 AD)
WOD Notes: Goal is 3+rds. This is a “you go”, “I go” partner WOD. Make sure to pedal at 90%+ effort on the bike since you have built in rest. You can break up the work anyway you’d like.
Assistance
Banded Hollow Rocks – Accumulate 3 minutes
REMINDER: Please check to see if you have anything in the “Lost & Found” Bin. Anything that doesn’t get claimed is being thrown out this Friday, March 1st.
