Strength
Every 3 Min x 4 Sets
a) Back Squat – 10 reps @ 65-70%
b) Strict Pull-ups (supinated) – 8-10 Reps (Sub: 5-6 negatives)
Conditioning (17 Min Cap)
For Time
25 GI Janes
40/33 Cal Row
50 Box Step-ups 70/45# DB 24/20″
40/33 Cal Row
25 GI Janes
WOD Notes: Use a bar above your reach if you can do a strict pu. You must hold DB on shoulder or front rack for the step-ups. Use only (1) DB.
Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off
b) DB Bicep Curls – 3×15 (both at same time)
