Strength
a) Front Squat – 5×5 @ 80% (wk 3 – heavier than last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 min
Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
15 Burpee Box Jump Overs 30/24″
400m Run
WOD Notes: Goal is 14-18 min. WB should be done in 1-3 sets each rd. No step overs allowed unless you can’t physically jump. I’d rather you jump on a few stacked bumpers or a 12″ box than step up. Run sub = 250-300ft versa climber.
Assistance
a) Weighted Plank – Tabata 12 Rounds (20 on / 10 off)
b) Barbell Bicep Curls (banded) – 4×10
—anchor band around BB
