Strength
a) Back Squat – 2×7, 2×5, 2×3 @ 75/80/85%, + (1) 30 Sec Rack Hold at 120%
b) DB Pullover – 4×12
—20 Min Clock to get this all done
Conditioning
4 RFT
125m Backwards Sled Drag 70/45#
25 Burpees (no jump)
20 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9.5ft)
WOD Notes: We will try to repeat this at the end of the month after the nutrition challenge (weather permitting). Goal is sub 20 minutes. WB should be unbroken each rd of broken up once with short rest!
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off (heavier than ever)
b) Couch Stretch – Accumulate 2 minutes each side