3/4/2021 – WOD

Strength
a) Deadlift (reset after each one) – 5×8 @ 65-70%
b) DB Strict Press – 5×12 (heavy)
—Superset a/b every 3:30

Conditioning
15 Min AMRAP
250m Run
7 DBall Over Shoulder 125/80#
10-12 HSPU or 3-5 Wall Climbs  (RX+ = 50ft HS Walk)

WOD Notes: Goal is 4+ rds. Run sub = 15-12 Cal Bike (only do that if you weren’t in Wednesday). Dball should feel pretty light to where you can do 7 reps in 30-40 secs. 

Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) GHR – 4×12 or Practice lowering yourself from the top with a partner for 5-6 reps.

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