5/3/2022 – WOD

Strength
a) RDL – 5×6 @ 67-70%
b) Deficit Push-ups (3″) – 5×15-20 (advanced = Weighted)
—Superset a/b every 3 minutes. First rep starts from top of DL

Conditioning
3 RFT
12 Dball Over Shoulder 150/100#
24 Burpees (no jump)
120 Double Unders

WOD Notes: Goal is 12-16 min. DOS should take between 1-1:30/rd. You don’t have to jump on the burpees, but try to finish each rep with feet under your shoulders. DU sub = 50-75 DU, 240ft versa, or 150 singles.

Assistance
a) One Arm Farmers Carry – 3×100 yards (each arm)
b) BB Skull Crushers – 4×10 (heavy)

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