Strength
a) Front Squat – 5×4 @ 80%+ (heavier than last Wk)
b) DB Pull-over (1 DB) – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.
Conditioning
5 RFT
6 Dball Over Shoulder 150/115#
12 T2B (RX+ = 15)
250m Run
WOD Notes: Goal is 12-16 minutes. DBall/bag should be heavy. T2B sub = T2R, hanging knee raises, weighted SU, or V-ups. 250m Run sub = 750m Bike.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15