3/9/2020 – WOD

Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 reps (1st 2 reps = 5 sec eccentric) @ 75% (heavier than last wk)
b) One Arm High Pulls – 7 reps each arm (3 sec eccentric – strict as possible & no hip movement)

Conditioning (20 min cap)
3 RFT
30 Wall Balls 30/20# to 10/9ft
15 DB Hang Cleans 60/40# DB
75m Sled Drag 90/60# + 250m Run + 75m Sled Drag 90/60#

WOD Notes: Goal is to avg 5-6 min rounds. WB/DB HC should be done in 1-2 sets/rd. Pick a sled weight that you can walk very fast with or jog slow! You will drag the sled to the “Cantel” Sign & leave it there. Then run to the Eggs Sign & back w/o sled. Pick up sled & drag it in each round. This should take around 3-3:30 min each round at the most. 

Assistance
Weighted Plank – 5 sets: 1 min on / 1 min off

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