Strength
a) Deadlift (pause at knee on way down) – 5×6 @ 70%
b) DB Bench Press – 2×10, 2×8, 2×6 (Pause every rep)
—No touch n go on DL. Pull the bar through upper shin on pause. Increase weights on BP & start w/ BP.
Conditioning
For Time
30 Devil Press 45/30#
1200m Sled Drag/Run Combo 90/45#
30 Devil Press 45/30#
WOD Notes: Goal is 13-17 min. 30 DP should take 3-5 min max. 1200m should be 5-7 min. 1200m = 100m Backwards Drag + 100m Forwards Drag + 800m Run + 100m Forwards Drag + 100m Backwards Drag.
Assistance
a) Tricep Pushdowns (pulley) – 5×10
b) GHD Sit-ups – 8×10 (weighted)