Strength
a) Deadlift – 5×3 @ 80%+, 1 ME @ 70%
b) Ring/Bar Dips – 5×10 (sub: banded dips)
—Superset a/b every 3 minutes
Conditioning
5 RFT
3 Wall Walks (RX+ = 5 or 60ft HSW)
15 Box Jump Overs 24/20″
20/16 Cal Ski
WOD Notes: Goal is 13-17 min. You don’t have to stand up on the BJ overs. Classes over 10 people can stagger the start 90 sec later. WW sub = 20 shoulder taps or 60ft seal/slider walk.
Assistance
a) GHD Sit-ups – 10×10 (rest 15 sec between)
b) DB Lateral + Front Raises + Rear Raises – 4×10 each