8/17/2020 – WOD

Strength/Skill
a) Back Squat – 6 Reps (3 Pause + 3 regular) @ 70-72%
b) Double Unders – 45 Sec Max Reps
—Superset a/b every 3 minutes x 5 sets.

Conditioning
5 RFT
12 Lateral Burpee Box Jump Overs 24/20″
100 Yard Sandbag/Dball Bearhug Carry 125/80#  (RX+ = 150/100#)
15/12 Cal Assault Bike

WOD Notes: Goal is 15-20 min & try to avg 3:30-4 min rds. If it rains, we will stay inside and do 60 sec of marching in place with bag/ball in the bearhug position. The bike should take around 1 min/rd at the most!

Assistance
a) Barbell High Pulls – 5×10 (heavy)
b) Weighted Plank – 30 Sec on / 30 Sec off x 10 sets

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