6:30am Zoom WOD
Meeting ID: 767 3719 4746
Password: 2b4kjp
5:30pm Zoom WOD
Meeting ID: 728 8031 1945
Password: 9ByVsG
Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 reps (5 sec eccentric) @ 70%+
b) One Arm High Pulls – 8 each arm (3 sec eccentric)
Conditioning
6 RFT
15 T2B (sub: 15 weighted Sit-ups)
12 Front Rack Lunges 135/95#
9 (Bicep Curl + Strict Press) 35/20# DB’s
WOD Notes: For the weighted sit-ups, place one light DB behind head or a heavier one on your upper chest (anchor your feet). Lunges should feel challenging for 12 reps each round. You may use 1 or 2 DB’s if you don’t have a barbell. Stay strict with the bicep curl/presses unless you only have heavier DB’s then you may use your hips/legs for both movements. Goal is sub 17 minutes (under 3 min/rd).