Strength
a) Push Press – Work up to a heavy single, then do 3×10 @ 70%
Conditioning (Partner WOD)
3 RFT
30 Deadlifts 275/185# (55%)
40 C2B Pull-ups (RX+ = 50)
250m Sled Drag (use same sled) 150/90#
WOD Notes: TD = 16-21 min. DL = switch every 5 reps. Should feel moderately heavy. Touch n go the reps if you can maintain good positioning. C2B scale = chin over bar or ring rows. You should be able to run slow with the sled with your partner.
Assistance
20 Sec Hollow Hold + 40 Sec Hollow Rock – 5 sets (1 min rest between sets)
