Strength
a) Deadlift – 5×3 @ 80%+
b) Hollow Rocks – 5×30-45 sec
Conditioning (18 min cap)
3 RFT
10 Dball Over Shoulder 125/80#
8 GI Janes (RX+ = 5 Muscle-ups)
180ft Dball Bear Hug Carry 125/80#
8 GI Janes (RX+ = 5 Muscle-ups)
20/15 Cal Bike
WOD Notes: Dball should be a little lighter than normal & 10 reps should take less than 90 sec. The dball carry is 6 laps of 5 mats (30 total). WOD should start right near rig.
Assistance
Strict Pull-ups – Accumulate 30 reps & focus on slow eccentric (advanced = weighted)