Strength
a) Bench Press (barbell) – 5×8 @ 70-75%
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b
Conditioning
12 Min AMRAP
50 Double Unders
90ft One Arm Farmers Carry (L)
90ft One Arm Farmers Carry (R)
3 Wall Climbs (RX+ = 50ft HS Walk)
1 Rope Climb 20ft (RX = Seated Legless 15ft)
WOD Notes: This WOD is meant to be low intensity & used as an active recovery day especially if this is your 4th day in a row. Use a heavy KB or DB for the carries. DU scale = 25 DU or 100 singles. 90ft = 5 mats x 3.