Strength
a) Deadlift – 5×5 @ 75-80% (no touch n go) – heavier than last wk
b) DB Bench Press – 5×8 (heavier than last wk)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time.
Conditioning
8 RFT
3 Wall Walks (RX+ = 4)
5 Dball/Bag Over Shoulder 125/90#
15/12 Cal Ski
WOD Notes: Goal is 15-20 minutes. WW sub = 2 Wall Walks or 24-30 Shoulder Taps. Dball/bag should be a little lighter than normal so you can go through the 5 reps quick.
Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy – slow eccentric)
b) GHD Sit-ups – 8×15 —rest 45 sec between