Strength
a) Push Press – 4×8 @ 70-75% (heavy for 8)
b) Bicep Curls (DB) – 4×12 (both arms at same time)
Conditioning
14 Min AMRAP – 5 RFT
50ft HS Walk or 3 Wall Climbs
20/15 Cal Row
Then: Max GI Janes in remaining time
WOD Notes: Score = total GI Janes. WC Scale = 1 Lap Slider crawl or 20 shoulder taps. Use a bar above your reach for GI Janes if you can do a Strict PU. You should have a few min to do the GI Janes.
Assistance
AB Mat Sit-ups (Weighted) – 4×30 (GHD = RX+)