11/15/2022 – WOD

Strength
a) Bench Press (multi-grip, Yukon, camber) – 5×3 @ 80%, 2xME (8-10 reps @ 70%)
b) GHD Back Extensions (4×12) or Good AM’s (4×10)
—Superset a/b every 3:30. Use weight for the GHD & pause each rep. Keep back neutral for the Good mornings & stay light to keep form if necessary.

Conditioning
For Time
100 Double Unders
30 Dball/bag over Shoulder 125/90#
100 Double Unders
50 T2B or 50 GHD SU
100 Double Unders
70/60 Cal Ski

WOD Notes: Goal is 14-17 min. DU sub = 200ft versa, 100 lateral line hops (70 over barbell). T2B sub = Weighted LR/SU. 

Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) November Strict Pull-up Challenge – 7×6 (Close Grip)

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