Strength
a) Deadlift – 5×5 @ 75-80%
b) Reverse Flies – 4×15 (Lay on incline bench & keep chest/stomach down. Keep arms straight as they come out to the side)
—Superset a/b every 3 minutes
Conditioning
For Time
250m Sled Drag 115/70#
30 DB Snatches (alternating) 70/45#
60/50 Cal Ski
30 DB Snatches (alternating) 70/45#
250m Sled Drag 115/70#
WOD Notes: This is a coaches WOD! Put in your guesses tomorrow! Sled drag should feel heavy to where you jog slow/walk fast (should not be a slow walk, so go lighter if necessary).
Assistance
Hollow Rocks – 5 sets: 30 sec Hollow Hold + 30 sec Hollow Rock
