Strength
a) Close-grip Bench Press – Work up to a heavy double, then 3×10 @ 70%
b) One Arm Farmers Carry – 3x100ft (each arm) @ 35% of DL
—Superset a/b
Conditioning
3 RFT
20 GI Janes
15 DB Squats 70/45#’s
Run 600m
WOD Notes: This is a Coaches WOD! Put your guesses in on my desk. First person to 12 guesses wins a free case (leader is Mike F with 7). Goal is to be sub 20 on this WOD. GI Jane height should be above reach if you can do an unassisted strict pu. Scale run to 400m if you can’t run a 600m in under 3 min.
Assistance
Banded Plank – 10 sets: 30 on / 30 off
Announcement: Murph Shirts/Tanks are in! Please bring in $20 and pick-up! We are doing Murph on Memorial Day. Heats will run every 30 minutes starting at 8am. https://docs.google.com/spreadsheets/d/1EqgJyPOUYZ0tVDGmMgWR2HSfniLoV6R9GHY49fvxlpU