Strength
Every 2:30 x 5 Sets
a) Power Clean + Squat Clean @ 75-80% (heavier than last wk)
b) DB Front Raises – 8 Reps (slow eccentric)
Conditioning
For Time
2 Wall Climbs (RX+= Hs Walk 20/40/60/80/100ft by rd)
10/8 Cal Row
3 Wall Climbs
20/16 Cal Row
4 Wall Climbs
30/24 Cal Row
5 Wall Climbs
40/32 Cal Row
6 Wall Climbs
50/40 Cal Row
WOD Notes: You may sub wall climbs for walking around box on hands in pike position. 1/2 lap, 1 lap, 1.5 laps, 2 laps, 2.5 laps by rd. Goal is 12-16 min.
