Strength
Deadlift – 15 Min to Work up to a heavy single
Conditioning
Every 3 Min x 6 Sets
8 DB Bench Press (heavy) 90/45#’s
4 Laps Farmers Carry 90/45#’s
320m Row
WOD Notes: Goal is to stay on the 3 min interval. 1 Lap = 6 mats (36 ft). Try to pick DB’s that will be challenging for 8 reps, to where you’re almost failing by round 4. Men/Women will row 320 meters. It’s up to you how fast you want to row. You should be able to get 45 sec rest each rd.
Assistance
a) Glute Ham Raises/Back Ext: 4×8 (3 sec eccentric) or Single Leg Curls (monkey feet) – 3×10 (each leg)
b) DB Lateral/Rear Raises – 4×10 & 4×15