Strength
a) Back Squat – 5×3 @ 85%+ across
b) DB Pull-over – 5×8 (5 sec eccentric – heavy)
—Superset a/b every 3:30. Heavier than last week for part (a).
Conditioning
18 Min AMRAP w/ Partner
125m Backwards Sled Drag 135/90#
20 Dball/Bag Over Shoulder 150/115#
40 Pull-ups (20 Strict + 20 Kip C2B PU) (RX+ = 20 Strict C2B + 8-12 Bar MU)
WOD Notes: Goal is 3+ rds. The sled drag is to the tree before the “Evoqua” Sign. You should be able to alternate between walking fast & jogging (no walking the entire thing!). Dball/bag should be heavy!
Assistance
a) Hollow Rocks (banded) – 20 Sec on / 20 Sec off x 10 Sets
b) One Arm High Pulls – 4×10 each arm (control eccentric)