Strength
a) Deadlift – 6×2 @ 85%+, 1×8-12 Reps @ 75%
b) DB Lateral Raises – 3×10 Reps ODD RD
DB Front Raises – 3×10 Reps EVEN RD
—Superset a/b every 3 Min
Conditioning
6 RFT
400m Run
12 Box Jump Overs 30/24″ (use hands to get over)
WOD Notes: This is a CAP workout. You should be able to have consistent movement throughout this WOD. Goal is 3 min rds so under 20 minutes total.
Assistance
L-Sit Tapovers – 8×12 (lift feet back and forth over KB or line)
REMINDER: Sign-up for the 8 Week Nutrition Challenge at the bottom of Sign-up sheet by this Sunday in order to be eligible to win awesome prizes & there’s no entry fee!! Week 2 will have more foods that you will need to consume. Try to keep eating beets & broccoli week 2 as well!!