Strength
a) Back Squat – 18 Min to Work up to a heavy single. Go for a PR if you’re feeling it!
b) DB Pull-over (1 DB) – 4×12
—Superset a/b in the beginning when your squats are lighter. If you don’t want to hit a heavy single, you can do a 5×5 @ 75-80%.
Conditioning
10 RFT
5 Weighted Burpees 60/40# DB’s
6 Hang DB Sq Cleans 60/40# DB’s
30 Double Unders
WOD Notes: Goal is 12-16 minutes. Yes – I know we did burpees on Saturday, but at least these are weighted. Try to pop feet up in line with the DB’s when you pick them up & keep back neutral. DU sub = 15 DU, 50 singles, or 60ft versa.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) One Arm High Pulls – 4×12 each arm
BLACK FRIDAY RAGE BEER MILE IS AT 3pm! Sign-up through the class sign-up sheet!