Strength
a) Push Press – 18 Min to Find a Heavy 5, 3, 1 Rep.
b) Strict Pull-ups (wide grip) – 5×8
—Superset a/b as needed. 18 Min clock
Conditioning
For Time
6-12-18-24-30 Cal Row
3-6-9-12-15 Push Jerks (decrease every 2 rounds)
***1 Rope Climb 20ft after each round
WOD Notes: Goal is 12-16 minutes. Girls will row the same cals. PJ = M: 225/185/135#, F: 145/125/95#. Round 1 & 2 = heavy weight, Round 3 & 4 = middle weight, Round 5 = light weight. Use 75/65/55%. RC sub = climb 12-15ft or 10 Ring Rows.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Front Raises– 5×10 (heavy)