Strength
a) Back Squat – 4×8 @ 75%+ (heavier than last wk’s 10 rep)
b) Turkish Get-ups – 4×1 each arm (heavy)
—Superset a/b every 3 minutes. Work up to a heavy turkish get-up for 1 rep each side. You must stand up & lay back down.
Conditioning
Quarterfinal WOD #3 – For Time
120 Wall Balls 20/14# to 10/9ft
120 Cal Row
WOD Notes: There was a 15 min cap for this WOD, so the goal is to get under that. WB should be done in large sets if possible, but you could always break up into sets of 10-15 with really short breaks. Calories are the same for women!
Assistance
a) Weighted Plank – 6 sets: 45 sec on / 45 sec off
b) DB Bicep Curls – 5×10 (heavy)