Strength
a) Front Squat – Work up to heavy single + 1xME @ 70% (10+) or 5×5 @ 75-80%
b) DB One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30.
Conditioning
15 Min AMRAP
3-6-9-12-15-18-21-24…Cal Row
1-2-3-4-5-6-7-8…Laps Sandbag Bear Hug Carry 150/115#
***3 Wall Walks to start each round
WOD Notes: Goal is to get into the round of 3/24/8. Cals are the same for men & women. Use a bag that’s challenging to go unbroken through the round of 6. 1 Lap = 5 mats. WW sub = 24 shoulder taps (elevate feet on a bench or box).
Assistance
a) 12 Rounds Tabata Hollow Rocks – Rest extra 30 Sec after round 6
b) DB Pull-over (2 DB’s) – 5×10 (heavy)