Strength
a) Deadlift – 5×4 @ 75-80% (use a little heavier than last wk)
b) Isometric DL hold – 2×15 sec @ 60%
Conditioning
10 Min Running Clock – 3 Rounds
100 Double Unders
25/20 Cal Assault Bike
—Then with remaining time left Max Dball over Shoulder 125/80#
WOD Notes: Score = total Dball reps. You should be able to have 60-90 secs to get as many reps as possible on the Dball. DU scale = 50-75 DU or 200 singles (should take around 60-75 sec). You should be able to pedal the bike fast, since the DU shouldn’t be too taxing.
Assistance
L-Sit/Tuck (pegboard) – Flutter your feet/knees. Accumulate 3 minutes
