Strength
a) Back Squat – 6×4 (2 Pause + 2 Normal) @ 80%+ (heavier than last wk)
b) One Arm High Pulls – 4×12
—Superset a/b
Conditioning (15 min cap)
For Time
40/32 Cal Ski
30 DB Alternating Box Step-ups (2) 50/35# 20″
20 Devil Presses 50/35#
30 DB Alternating Box Step-ups (2) 50/35# 20″
40/32 Cal Ski
WOD Notes: Use the same weights for step-ups/devil presses. For the step-ups, you must hold DB on your shoulders & stand up all the way on each rep. The goal for each segment is to take about 2-2:30 min, so you’re looking at a 11-14 min WOD.
Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off
