Strength
a) Thruster (from rack) – Work up to a heavy 3/2/1 Rep in 20 Minutes
b) DB Bicep Curls – 5×10 (at same time)
—Superset a/b as needed
Conditioning
9-15-21-27 Reps of:
Thrusters 95/65#
Cal Ski
**100 Yard Bear Hug Carry 125/80# after each round
WOD Notes: Thrusters should feel light to where you can go unbroken the round of 9/15 but break up the 21 & 27 a few times. Women’s Cals = 7-12-17-22 by round. Pick a ball that you can go unbroken every round with the carry. The carry is to the curb across the street and back.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Hip Adduction (knee on rower seat) – 3×12 (each leg)