Strength
Every 3 minutes x 5 sets
a) Front Rack Lunges: 8 reps (heavy)
b) Strict Pull-ups (supinated grip): 6-10 reps (slow eccentric)
c) DB Skull Crushers: 10 reps (heavy)
Conditioning
15 Min AMRAP
3 Wall Climbs (RX+ = 50ft HS Walk)
8 DB Hang Squat Cleans 60/40#’s
250m Row
WOD Notes: Goal is 5+ rd. WC sub = 20 shoulder taps. HSC should be unbroken each rd & feel fairly light.
Assistance
Weighted Plank: 10 sets – 30 sec on / 30 sec off
