Strength
a) Back Squat – 5×8 @ 65-70%
b) Strict Pull-ups – 5×8
––superset a/b every 3:30
Conditioning
5 RFT
4 Wall Walks (RX+ = 5)
16 DB Hang Snatches 60/40#
20/16 Cal Assault Bike
WOD Notes: Goal is 12-15 minutes. WW sub = 8-10 shoulder taps/ww. You don’t have to alternate every rep on the DB Hang snatches (just do the same amount on each side).
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) DB Reverse Flies (incline bench) – 4×15
KNEE MOBILITY/PAIN CLINIC: Saturday 1/13 @ 10am. Free for members!