Strength (20 min clock)
a) Deadlift – Work up to a heavy single (90%+), then 1 set max reps at 70% (10+)
b) 12 DB Lateral Raises +12 DB Front Raises – 4 sets
—Superset a/b on your own time
Conditioning
5 RFT
7 Dball Over Shoulder 125/80# (RX+ = 150/100#)
15 Shoulder Press 95/65#
60 Double Unders
WOD Notes: Goal is 10-14 min. Stay light on the shoulder press & try to do all of them w/o using legs. DU sub = 30 DU, 120 singles, or 120ft on versa.
Assistance
Hollow Rock – 30 Sec on / 30 Sec off for 8 rounds
