Strength
Every 3:30 Min x 5 Sets
a) Back Squat: 4 Reps (2 Pause + 2 Regular) @ 80%
b) DB Bicep Curls: 8-10 Reps
C) DB Skull Crushers: 8-10 Reps
Conditioning
4 RFT
7 Dball Over Shoulder 150/100#
4 Wall Climbs (RX+ = 72ft HS Walk)
150m Sled Drag 90/60#
WOD Notes: Goal is 15-19 min. WC sub = 2-3 reps/rd or 2 Laps w/ feet on sliders. You should be able to walk fast with the sled!
Assistance
Weighted Plank – 10 Sets: 30 sec on / 30 sec off
