Strength
a) Front Rack Lunges – 4×12 (50-55% of BS)
b) Pull-ups (Close-Grip) – 5×10
—Superset a/b every 3 minutes. Do 4-5 negatives if you can’t do a PU.
Conditioning
3 RFT
15 Deadlifts 275/185#
20 T2B (RX+ = 25)
100 Double Unders
—rest 2-5 minutes then:
30/23 Cal Row For Time
WOD Notes: Goal is 10-15 min. DL = 60% (should be able to touch n go 5 reps at a time with short rest). T2B sub = toe through rings or v-ups. You may also combine T2B & another core movement to get your 25 reps. DU sub = 50 DU, 200 singles, or 200ft versa climber.
Assistance
Weighted Plank – 6 sets: 45 sec on / 45 sec off
