Strength
a) Bench Press (w/ 3″ Board) – 5×3 @ 80%+, 1xME @ 70% (no board)
b) One Arm Farmers Carry – 3×75 Yards (heavier than last week!)
—Superset a/b every 3:30. For part (b), you will walk to where the parking lot meets the road (change in color). Girls should be using 70#+ minimum on the carry & guys should be using farmers handle w/ 45# plates on each side minimum!! Use straps if necessary.
Conditioning
10 RFT
8 Burpees (no jump)
8 DB Snatches (alternating) 70/50#
30 Double Unders
WOD Notes: Goal is 13-18 minutes. You should be able to move the entire time during this WOD & not have to waste much time transitioning to each movement. Try to bring your feet under hips when you finish your burpees. Both heads should hit the floor for the DB Snatches. DU sub = 15-20 DU, 50 singles, 30 sec of practice, or 60ft versa climber.
Assistance
a) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Rounds
b) Tricep Push-downs (pulley) – 5×10 (heavy)