1/20/2020 – WOD

Strength
Every 2:30 x 6 sets
a) Back Squat – 2 Reps @ 80%+
b) DB Seated Bicep Curls – 10 Reps (both at same time – 5 sets)

Conditioning (14 Min Cap)
For Time
25 Thrusters 115/75#
5 Rope Climbs 20ft
15 Thrusters 165/105#
50/42 Cal Row
25 Thrusters 115/75#

WOD Notes: Thrusters should be done in 1-2 sets each round. Middle round of Thrusters should feel heavy! RC sub = Climb 12-15ft or 10 heavy pulleys.

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Banded Hip Abduction & Adduction – 4×15 each

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