Strength “18 Min Cap”
a) Front Squat – 18 Min to Find a Heavy Single + 1×8-10 @ 70%
b) DB Pull-over – 4×10 (use one DB)
—Superset a/b as needed
Conditioning
3 RFT
15 DB Thrusters 50/35#
2 Rope Climbs 15ft (RX+ = 20ft)
250m Sled Drag 70/45#
WOD Notes: Goal is 11-14 min. Thrusters should be done in 1-2 sets every rd. RC sub = 4 up/downs, 5 heavy pulleys, or 12-15 ring rows. You should be able to run with the sled most of the time and use a belt.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than last wk)
b) DB Bicep Curls – 4×10 (at same time)