Strength
Hex Bar DL – 1×10 @ 70% + 3×5 @ 80% + 2×3 @ 85%+
—No touch n go
Conditioning (18 min cap)
7 Rounds For Time
5 Dball Over Shoulder 125/80#
12 Wall Balls 30/20# to 10/9ft
200m Run
WOD Notes: Dball should feel light to where you can go through them quick. You should lap sandbag/ball first then bearhug & drive hips up aggressively. WB should be unbroken each round. The run is to the first curb to the next parking lot entrance.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) One Arm High Pulls – 4×12 (each arm)
