Streng
Hex Bar Deadlift – 4×8 @ 65-70% + 80ft Farmers Carry each set
—Use low handles. No touch n go. Rest a little extra after 7th rep since the FC should be unbroken.
Conditioning
Open WOD 14.4 – 14 Min AMRAP
60 Cal Row
50 T2B
40 Wall Balls 20/14# to 10/9ft
30 Power Cleans 135/95#
20 Ring Muscle-ups
WOD Notes: Score = total reps. Compare your score to 2014 if you did this WOD. The only option for scaling is to do half the reps (30/25/20/15/10), but still do a 14 min amrap. Choose this option if you have trouble linking T2B. MU scale = GI Janes or you may do bar MU.
Assistance
a) One Arm High Pulls – 4×10
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off
