7/1/2024 – WOD

a) Front Squat – Work up to a heavy single or 5×5 @ 75%
b) One Arm High Pulls – 4×10 each arm
—18 Min Clock to get this work done. Superset a/b as needed.

Conditioning “20 min cap”
9 Devil Press 50/35#
15 Wall Balls 30/20# to 10/9.5ft
21/18 Cal Row

WOD Notes: Goal is 15-19 minutes. You should be able to do the WB unbroken. DP should take around 1 minute even when you’re tired. The row should be take no more than 1:15/rd.

a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Sets
b) Straight Arm Lat Pulldown – 4×12 (control eccentric)

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