Strength
a) Back Squat – 6×2 @ 75-85% + 1xME (10-15 reps) @ 70%
b) One Arm High Pulls – 4×15 (each arm – lighter)
Conditioning
4 RFT
7 Muscle-ups
14 DB Goblet Squats – 120/80#
150m Sled Drag 100/60#
WOD Notes: Alternate rounds between ring & bar for the MU. Scale reps back to 3-4/rd (shouldn’t take more then 45 sec) or do 10 Ring Rows + 10 Dips/Push-ups. Use (1) DB for the Goblet Squats & hold vertically (head of DB should be just under chin). Sled drag is to the Marcor Sign & should be a fast walk, since it should feel heavy.
Assistance
Weighted Plank – 10 sets: 30 on / 30 off
Announcement: 8am class on Mondays is cancelled until school is out in June! Stay tuned thanks!
