Strength
a) Hex Bar Deadlift – 5×4 @ 80%+ (you may touch n go)
b) DB Lateral Raises – 5×12 (pause + slow eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a). You may use a barbell if necessary.
Conditioning
10 RFT
10/8 Cal Ski
4 Dball Over Shoulder 150/115#
***Run 800m after round 5
WOD Notes: Goal is 14-17 minutes. You don’t have to reset your monitors, but they will reset after Rd 5 when you get back from the run. Run sub = 400ft Versa Climber (no bike). Dball/bag should be heavy!
Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Bicep Curls – 5×12 (heavy)