Strength
Every 2:30 x 5 Sets
a) Deadlift: 5 Reps @ 72-77% (Touch n go, but no bouncing)
b) DB Bench Press: 6-8 Reps (5th set = 15+ reps at a lighter weight)
—Deadlifts/DB Bench should be a little heavier than last wk
Conditioning
13 Min Running Clock – 4 Rounds
75 Double Unders
25/20 Cal Ski
*Max Reps DBall Over Shoulder 125/80# in remaining time
WOD Notes: Record time for couplet & total reps of Dball. Goal is to have 2-3 minutes on the dball at the end. DU sub = 40-50 DU or 125 singles.
Assistance
a) 20 Sec Hollow Rock + 20 Sec Hollow Hold – 6 sets
b) DB Skull Crushers – 4×12-15 reps
