9/1/2022 – WOD

Strength
a) RDL – 4×8 @ 65-70%
b) DB Lateral Raises – 4×12 (control eccentric)
—Superset a/b every 3:30. Work up to a heavy single if you missed last wk.

Conditioning
15 Min AMRAP
20/16 Cal Row
12 DB Hang Snatches (2 arm) 50/35#
60 Double Unders

WOD Notes: Goal is 5+ rds. You should be able to go unbroken on the DB’s. DU sub = 30 DU, 100 singles, or 120ft versa. Use this day as an active rest day & just move. No need to push the intensity unless you haven’t been in much all week.

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 sec (rest 1 min between)
b) Strict Pull-ups – 5×10 (weighted or use band if necessary)

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