Strength
a) Back Squat – 5×5 (1 sec pause each rep) @ 75%
b) Strict Pull-ups – 5×8 (Advanced = C2B)
—Superset a/b every 3:30
Conditioning
3 RFT
5 Wall Walks (RX+ = 60ft HSW)
3 Rope Climbs 15ft (RX+ = 20ft)
125m Sled Drag + 15 DB Thrusters + 125m Sled Drag 50/35# DB’s
WOD Notes: Goal is 17-21 min. WW sub = 3-4 WW or 2 walks around a plyo box in pike position. RC sub = climb 10-12ft, 6 heavy pulleys or 5 up/downs, 15-18 ring rows. You will load sleds with your DB’s for thrusters which should be unbroken but challenging. You will drag sled to the fire hydrant, do 15 DB thrusters, then drag sled back to Rage.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm High Pulls – 4×12 each arm