Strength
Every 3 min x 4 sets
a) Back Squat – 7 reps @ 70-75% (heavier than last wk)
b) Strict Pull-ups (close-grip) – 8-10 reps
Conditioning (15 min cap)
3 RFT
30 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10ft)
300ft Dball/Sandbag Carry (shoulder) 125/80#
30/25 Cal Ski
WOD Notes: WB should be done in 1-3 sets/rd. If you break them up in sets of 10, look at the clock & rest no more than 15 sec between. Carry = 5 mats x 10 times.
Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) DB Bicep Curls – 4×10 + 50ft gunwalk
