Strength
a) Back Squat – 5×5 (80-82%+)
b) Wide Grip Strict Pull-ups – 5×8
—Superset a/b every 3 minutes
Conditioning
6 RFT
8 Push Jerks 165/105# (RX+ = 185/125#)
8 DB Bicep Curls (heavy – both at same time)
250m Run
WOD Notes: Goal is 15-18 min. PJ = 60-65% (should be challenging to string 8 in a row each rd). Bicep Curls should be strict, so avoid using hips too much.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat): 3×10-12 each leg