Strength
a) Hex Bar DL – 5×7 @ 70-75% (no touch n go)
b) Dips (bar/ring) – 5×8 (use a band or weight as needed)
—Superset a/b every 4 minutes. Lower to the ground under control & reset each rep. Heaver than last WK for both parts.
Conditioning
12 Min AMRAP
3-6-9-12-15-18…Cal Bike
2-4-6-8-10-12…Hang Power Clean 165/110# (RX+ = 185/125#)
***3 Wall Walks to start each round
WOD Notes: Goal is to get to the rounds of 3/18/12 & 3/21/14. Everyone will do the same cals today. Reset monitors after each rd. WW sub = 2 WW or 20 Shoulder taps each rd (elevate feet on box in pike position). HPC = 65% (should be unbroken through the round of 8 to 10 if possible & feel challenging!
Assistance
a) GHD Sit-ups – 12×10 (weighted) -rest 30 Sec between
b) DB Reverse Flies – 4×15