Strength
a) Back Squat – 5×4 @ 75-80% (5 sec tempo descent)
b) DB Bicep Curls – 5×8 (both arms at same time w/ palms up)
—Superset a/b every 3:30. Heavier than last week for part (a).
Conditioning
15-18-21 Reps of:
Thrusters 95/65#
T2B
***10-15-20 Laps Sandbag Carry (shoulder) 125/90# after each round
WOD Notes: Goal is 10-15 minutes. Thrusters should be done in 1-2 sets each round. You should be able to pick the bar back up quick if you do break them up. T2B sub = T2R, Knee above hips, or V-ups. 1 Lap = 5 Mats (30ft).
Assistance
a) GHD SIt-ups – 5 (30 Sec Hold + 12 Sit-ups) -rest 60-75 sec between
b) DB Reverse Flies – 4×15