Strength
Every 3 min x 5 sets
4 Back Squat @ 80%+
8-10 Strict Pull-ups (advanced = C2B)
Conditioning (16 min cap)
5 RFT
10 Thrusters 115/75# (RX+ = 135/95#)
40 Double Unders
15/11 Cal Row
WOD Notes: Thrusters should unbroken each round & shouldn’t feel super light or heavy. DU sub = 20-30 DU or 80 singles. You should be able to hold 2:30-3 min rds. Make sure you are hydrated before you walk into the gym tomorrow!
Assistance
Weighted Plank – 10 sets: 30 on / 30 off
