Strength
a) Split Squats – 5×6 (each leg – heavier than last wk)
b) Close-Grip Pull-ups – 5×6 (3 sec eccentric)
—Superset a/b every 3 minutes
Conditioning
4 RFT
5 Wall Climbs (RX+ = 72ft HS Walk)
5 Dball/Sandbag Squats 150/100#
72ft Carry on Shoulder 150/100#
5 Dball/Sandbag Squats 150/100#
72ft Bear Hug Carry 150/100#
75 Double Unders
WOD Notes: Goal is 13-16 min. WC/HS Walk should take no more than 1 min. You will walk 6 mats out and 6 mats back for the carries. DU sub = 1/2 DU, 125 singles, or 150ft versa. Alt shoulders by round for squats/carry.
Assistance
a) Weighted Sit-ups – 4×20 (slow eccentric each rep)
b) Glute Ham Raises – 4×10 or Banded Leg Curls – 4×25 each leg