Strength
a) Hex Bar DL – 5×8 @ 65-70% (no touch n go)
b) Dips (bar/ring) – 5×10 (use a band or weight as needed)
—Superset a/b every 4 minutes. Lower to the ground under control & reset each rep.
Conditioning
4 RFT
30/25 Cal Row
5 Wall Walks (RX+ = 7)
75 Double Unders
WOD Notes: Goal is 13-17 minutes. WW sub = 40 shoulder taps (advanced = elevate feet on a box in a pike). If you’re proficient as WW, you should be doing RX+ reps. DU sub = 40 DU, 125 singles, or 150ft versa. You may also practice DU each round for 90 secs.
Assistance
a) GHD Sit-ups – 8×15 (weighted) -rest 45 Sec between
b) DB Reverse Flies – 4×15