Strength
a) Bench Press – 5×5 @ 72-77% + 1 ME @ 65% (10-12 reps)
b) One Arm Farmers Carry – 3×50 yard (each arm – heavy)
—Superset a/b every 3:30. 3 Pause just above chest + 2 Pause on chest). Walk across the street w/ (R) arm then walk back with (L) arm. Heavier than last wk!
Conditioning
5 RFT
10 (Push-up + Burpee Box Jump Over 24/20″)
150m Sandbag/Dball Carry (shoulder) 125/80#
WOD Notes: Goal is 11-15 minutes. Try to do the push-ups as strict as possible. You should carry a ball/bag that you can jog slow with every round. You should not be walking with it!! You will go to the “Cantel” Sign & we’ll start the carry 10 yards into the parking lot to shorten it a bit.
Assistance
a) DB Skull Crushers – 4×12
b) Banded Hollow Rocks – 8×30 Sec on / 60 Sec off