Strength
Back Squat – 4 reps every 1:45 for 6 total sets
—Start @ 70%. Increase weight every set. Last set should be around 87%
Conditioning
3 Rounds For Time
20 DB Snatches (alternating) 70/45#
20 DB Overhead Walking Lunges (One Arm) 70/45#
75 Double Unders
WOD Notes: TD = 9-13 min (15 min cap). DB should feel very light for the snatches. You may use a lighter weight for the lunges if necessary. You must switch arms after 10 reps for the lunges. DU scale = 40-50 DU or 150 singles.
Announcement: The Ring/Bar Muscle-up clinic is this Sunday! Prerequisites are 4-5 Strict Pull-ups & 4-5 Strict Ring Dips. Sign-up sheets will be on the front desk as you walk into Rage! Cost = Free for Rage Members and $10 for Non-Rage Members.
Tighe – Strengthening his lower back with the Reverse Hyper!