Strength
Front Rack Lunges – 4×12 (alternate – 6 each leg)
—start @ 55% of FS & work up to 70%. You don’t have to use a rack.
Conditioning (17 min cap)
5 RFT
20 Wall Balls 30/20# to 10/9ft
1 Rope Climb 20ft
20/15 Cal Assault (35/25 AD)
WOD Notes: RX+ = Seated Legless 15ft (no jump). You may scale WB to 20/14# & Rope climbs to 12-15ft or 3 heavy pulleys per round. Wall Balls should be unbroken each round so pick a ball to where you can do that!
Assistance
Hollow Rocks – Tabata for as many rounds possible. Try for another rd more than last wk.
