Strength
a) Push Press – 5×8 (start @ 65% & build to a heavy 8 rep)
b) BB Good Mornings – 5×8 (build to a heavy 8 rep)
—Superset a/b every 4 minutes. If you want to stay light on the GM, that’s fine. Work on keeping back neutral as you hinge forward with a slight knee bend. You shouldn’t need to use a rack for the PP.
Conditioning – “18 Min Cap”
For Time w/ Partner
120/100 Cal Ski
300m Sandbag Bear Hug Carry 115/80# + 300m Farmers Carry (2) 70/53# KB’s
120/100 Cal Ski
WOD Notes: Goal is to get under the 18 min cap. You will use the 30 Sec on / 30 Sec off interval or go 10 Cal on / 10 Cal off (it’s your choice). Partner A will Sandbag Bear Hug Carry to the sewer grate (600m turnaround) while Partner B Farmers Carry at the same time. When you both get to the turnaround point, you will switch & come back into the gym. The goal is to only break up the carry 1-2x each way. RX weights are a little lighter than normal since the distance is longer than we usually do.
Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets