Strength
a) Hex Bar DL – 5×5 @ 80%+ (no touch n go)
b) Dips (bar/ring) – 5×7 (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
5 RFT
300m Run
5 (Power Clean + Hang Power Clean) 185/125# (RX+ = 205/135#)
1 Rope Climb 20ft
WOD Notes: Goal is 13-17 minutes. PC + HPC = 65% of PC or HPC. RC sub = climb 12-15ft, 8 Strict PU, 10 RR, or 2 strict up/downs. The run is just past the fire hydrant & back into Rage (there will be a marking). Run sub = 750m bike or 18/15 cals.
Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 40 Sec between
b) DB Reverse Flies – 4×15