Strength
a) Bench Press (close-grip) – 5×3 @ 70-75%, 2XME @ 65% (10+ reps)
b) GHR – 5×10 or Hamstring Sliders – 5×12
—18 Min to get this work done. Grip width should be inside your shoulders Heavier than last Wk!
Conditioning
3 RFT
150m Sandbag Carry 150/115#
7 Wall Walks
30/24 Cal Row
—Rest 90 Sec between rounds
WOD Notes: Goal is sub 6 minutes each round. The carry is 125m Bear Hug & 125m on shoulder. The halfway point is the old “Evoqua” sign. WW sub = 50 Shoulder taps (elevate feet on bench to make it more difficult). You may also do a mix of WW & shoulder taps if 7 WW is too many to complete in under a minute. SPRINT the row since you have 90 Sec of rest!
Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets