Strength
Every 3 min x 5 sets
a) Hex bar Deadlift – 5 reps (2 sets should feel real heavy)
b) Barbell Shoulder Press (5 sec tempo down) – 6 reps
Conditioning (18 min cap)
10 RFT
6 Burpee Box Jump Overs 24/20″
4 Dball Over Shoulder 125/80#
2 Wall Climbs (RX+ = 30ft HS Walk)
WOD Notes: Goal is to avg 1:30 rds or less, which you should be able to maintain a consistent pace throughout the WOD, since the rep scheme is low. WC sub = 1 climb or 12 shoulder taps w/ feet elevated in pike position.
Assistance
Weighted Plank – 8 sets 45 on / 45 off