Strength
Deadlift – 5×3 @ 80-90% (little heavier than last wk)
Conditioning (18 min cap)
For Time
50 Wall Balls 20/14# to 10ft
15 Bar Muscle-ups or 20 GI Janes
400m Sled Drag 90/50#
15 Bar Muscle-ups or 20 GI Janes
50 Wall Balls 20/14# to 10ft
WOD Notes: WB should feel light to where you can do them in 1-2 sets the first rd & 2-3 sets the last rd. Bar MU Sub = 5-8 reps. Sled Drag should be a fast walk the whole time or a slow jog at times.
Assistance
a) L-Sit/Tuck (parallettes) – 9 sets: 20 sec on / 40 sec off
b) Barbell Bicep Curls – 4×12
