Strength
Every 2:30 x 5 sets
a) Deadlift: 5 reps (should be heavier than last wk – start @ 75%)
b) One Arm High Pulls: 8 reps (each arm – control eccentric)
Conditioning (16 min cap)
10 RFT
1 Rope Climb 15ft or 1 Pegboard Ascent
4 Dball/Bag Over Shoulder 125/80#
8/7 Cal Ski
WOD Notes: Goal is to avg 1:30/rd or faster. Ball/bag should feel light to where you can keep moving. RC sub = climb to 10-12ft or 2 up/downs. No pulleys for this WOD since there’s too much wasted transition time.
Assistance
a) Barbell Bicep Curls – 4×10 + 100ft gun walk
b) Hollow Rock – Tabata for as long as possible
Announcement: There is no 7pm class tomorrow (Wednesday)