Strength
a) Front Rack Lunges (3″ deficit) – 5×8 (heavier than last wk – stand on plate)
b) Ring Rows – 5×8 (1 sec pause with rings at armpits)
—Superset a/b every 3 minutes
Conditioning
17 Min AMRAP
5 Deadlifts @ 75%
30 Double Unders
10 GI Janes (RX+ = 8 MU)
30 Double Unders
15 DB Thrusters 45/30#
WOD Notes: Goal is to almost finish the 5th rd. DL should feel heavy but maintain form! DU sub = 50 singles or 60ft versa. Thrusters should be unbroken.
Assistance
a) Hip Adduction (use rower seat) – 4×8 (each leg)
b) DB Bicep Curls + DB Skull Crushers – 4×12 each