Strength
Every 2:30 x 5 Sets
a) Deadlift: 3 Reps @ 77%+ (heavier than last wk)
b) DB Bench Press: 6-7 Reps (5 sec tempo down + Pause)
Conditioning
5 RFT
6 Dball over Shoulder 150/100#
3 Wall Climbs (RX+ = 50ft HS Walk)
60 Double Unders
WOD Notes: Goal is 11-15 min. Do not dip under the ball as it’s going over your shoulder. WC sub = 20-30 Shoulder taps/rd or 1 lap walk around box either in pike position or push-up position. DU sub = 30 DU or 120 singles.
Assistance
20 Sec Hollow Rock + 20 Sec Hollow Hold: 6 sets
