Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm High Pulls – 4×8 (each arm)
Conditioning (16 min cap)
5 RFT
20/15 Cal Row
6 Dball Over Shoulder 150/100#
50 Double Unders
WOD Notes: Goal is to avg 3 min/round or less. Row should take around 60 sec & Dball/DU 30 sec.
Assistance
Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)
