a) Front Squat – 5×5 @ 75-80%
b) One Arm OH Carry w/ DB – 4×50 yards (each arm)
—superset a/b. Start at last garage door & walk across the street. Switch arms when you get to the curb on other side of street. DO NOT Drop DB outside.
Conditioning (15 min cap)
10 DB Snatches (alternating) 80/50#
20 Wall Balls 20/14# to 10ft
WOD Notes: You should be able to do snatches quickly but should feel somewhat heavy. T2B sub = toe through rings or leg raises against rig. WB should feel light & be done in 2 sets or less each rd!
a) Pull-up Challenge (wk 8) – Accumulate 5 min (2:30 min = no weight, 2:30 min w/ 25-30%)
b) Weighted Plank – 5 sets: 1 min on / 1 min off