Strength
a) Front Rack Lunges – 5×10 (build to a heavy set of 10)
b) DB Strict Press – 5×6 (5 Sec eccentric each rep)
—Superset a/b every 3:30. FRL = 5R + 5L. You may alternate steps.
Conditioning
For Time
21-15-9 Push Jerks (increase weight each rd)
42-30-18 Cal Row
***100 Double Unders after each round
WOD Notes: Goal is 12-16 minutes. PJ = M: 155/175/205#, F: 105/115/135#. (55/60/70% by Rd). Men & Women will row the same amount of cals. DU sub = 50-75 DU, 150 singles, plate hops, or 200ft versa.
Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15