8/31/2021 – WOD

Strength
a) Back Squat – 5×6 (3 Pause + 3 Normal) @ 75%+
b) DB T-Out + T-In DB Raises – 4×10 (its a lateral + front raise)
—Superset a/b every 3 minutes

Conditioning
5 RFT
400m Run
4 Rope Climbs (1 Legless + 3 w/ legs) 15ft

WOD Notes: Day 2 of CAP Programming. Goal is 13-20 min. Spend no more than 2 min on any of the 400m runs. Spend no more than 1:30 performing the rope climbs each rd. RC sub = 3/rd, 5 up/downs per rd, or 1:00 ring row climb. 

Assistance
a) 30 Sec Flutter Kicks + 30 Sec Hollow Hold – 4 Sets
b) 10 DB Bicep Curls + 50ft gun walk – 4 Sets

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