9/7/2022 – WOD

Strength
a) Deadlift – 5×6 (no touch n go) @ 75%
b) DB Reverse Flies (incline bench) – 4×15 (light/controlled)
—Superset a/b every 3 minutes

Conditioning
1:30 Min AMRAP x 12 w/ Partner
6 Laps Bear Hug Carry 125/80#  (RX+ = 140+/100#)
8-10 C2B Pull-ups (RX+ = 4-6 Muscle-ups)
Max Cal Assault Bike

WOD Notes: You should be able to have 30+ Secs on the bike each round to sprint! Score is total cals between you & your partner. Do not reset the monitor. C2B sub = Chin over bar or banded PU (choose a band that’s difficult for 8-10). 1 Lap = 5 mats. 

Assistance
a) GHD Sit-ups – 4×25 (15 weighted + 10 unweighted)
b) One Arm High Pulls – 4×12 each arm (control eccentric)

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