Strength
a) Back Squat – 6/5/4/3/2 (Pause each rep for 3 secs), 1×8-12 @ 70%
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 minutes. Start @ 70% for the set of 6 & increase each set.
Conditioning
For Time
400m Sled Drag 45/35#
20 (Devil Press + DB Thruster) 40/25#
5 Rope Climbs 15ft
250m Sled Drag 90/60#
5 Rope Climbs 15ft
20 (Devil Press + DB Thruster) 40/25#
400m Sled Drag 45/35#
WOD Notes: Goal is 17-21 minutes. First/Last sled drag should feel very light to where you can run the whole time, so load the sled to a weight that is doable. DB’s should feel very light as well to where you can move them without resting too much! RC sub = 30 RR, 10 heavy pulleys, 30 heavy lat pulldowns/strict pull-ups.
Assistance
a) Weighted Plank – 5 Sets: 1 min on / min off
b) November Pull-up Challenge – 6×5 (3 sec negative on each rep)