Strength
a) Back Squat – 4×10 @ 65-75% (1st = light, 4th = heavy!)
b) One Arm High Pulls – 4×10 (each arm)
—superset a/b every 3 minutes. This is a transition wk where we increase volume with slightly lighter loads we’ve been using the last few wks.
Conditioning
10 RFT
12 Wall Balls 20/14# to 10/9.5ft (RX+ = 30/20# to 10/9.5ft)
8 T2B (RX+ = 10)
30 Double Unders (RX+ = 35)
WOD Notes: Goal is 14-18 min. Try to make your transitions quick between movements! WB should be unbroken!! T2B sub = T2R, leg raises on bench with 5# weight between feet, or sit-ups/v-ups. DU sub = 15 DU, 50 singles, or 60ft versa.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB One Arm Bent-over Rows: 4×12 (each arm)