Strength
a) Front Squats (1 1/4) – 5×4 @ 70-75% (heavier than last wk)
b) Barbell Bicep Curls – 4×12 (control eccentric)
—Superset a/b every 3 min. FS = Descend to below parallel, up to above parallel, back to below parallel & up.
Conditioning
5 RFT
10 GI Janes
10 FR Step-ups to 20″ Box 115/75# (RX+ = 135/95#)
60 Double Unders
WOD Notes: Goal is 13-16 minutes. Pick a bar above your reach if you can do a strict pullup. You may choose a lower box if necessary for step-ups. DU sub = 30 DU or 60 Lateral hops over a lower barbell or line.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than last wk)
b) Barbell Skull Crushers – 4×12