Strength
a) Back Squat – 5×5 @ 82.5% (week 2)
b) One Arm High Pulls – 5×10 (each arm)
Conditioning (20 min cap)
4 RFT
12 Burpee Box Step-overs 24/20″ 45/30#’s DB
4 Wall Climbs (RX+ = 60ft HS Walk)
150m Sled Drag 90/60#
WOD Notes: Hold (2) DB at your sides for the burpee box stepovers. WC sub = 2-3 reps, 2 full laps of bear crawl sliders, or 20-30 shoulder taps. Sled drag is to the “Cantel” Sign.
Assistance
a) Pull-up Challenge (week 2) – Accumulate 2 minutes w/ chin above bar
b) Weighted Plank – 5 sets of 1 min on / 1 min off
