Strength
Every 3 min x 5 sets
a) Back Squat – 3 reps 75-80%+
b) One Arm High Pulls – 8 reps each arm
Conditioning (18 min cap)
4 RFT
10 Devil Press 50/35#
20 DB Squats 50/35#
30/25 Cal Row
WOD Notes: Use same DB for Devil Press and squats. Should be able to do squats unbroken or in 2 sets. Try to hold 4 min round pace or less.
Assistance
Weighted Plank – 10 sets: 30 sec on / 30 sec off
