6/6/2024 – WOD

a) Bench Press – 5×6 @ 75-80%
b) One Arm Farmers Carry (heavy) – 3×50 yards each arm
—Pattern = a/b/aa/b/aa/b. Superset every 3:30. Try to go HEAVY on the last rd of FC!! You will walk across the street with the (r) arm then come back with the (L) arm.

Conditioning “20 Min Cap”
5 RFT w/ Partner 
40/32 Cal Ski
4 Rope Climbs 15ft
32 Bulgarian Split Squats (2) 60/40# DB’s  (RX+ = 70/50# DB’s)

WOD Notes: Goal is to finish under the 20 min cap. The Ski & RC are “you go, I go”, but you will work at the same time on the Split Squats & share a bench (face opposite direction). You will hold the DB’s at your sides (8 with R Leg + 8 with L Leg). RC sub = climb 10-12ft, 7 RR/RC, 2 Heavy Pulleys/RC.

a) L-Sit/Tuck (parallettes) – 20 Sec on / 40 Sec off x 6 Sets
b) Strict Pull-ups (supinated) – 5-7 EMOM x 10 Sets

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