3/8/2023 – WOD

Strength
a) Push Press – 5×6 @ 70%+ (work up to heavy set)
b) GHR (GHD): 4×10, Hamstring Sliders: 4×12 or One Leg Curl (monkey feet): 4×10 (each leg)
—Superset a/b every 3 minutes

Conditioning
13 Min AMRAP Ladder
4/4 Cal Ski
2 Front Rack Lunges + 2 Jerks 135/95#  (RX+ = 155/105#)
8/7 Cal Ski
4 Front Rack Lunges + 4 Jerks
12/10 Cal Ski
6 Front Rack Lunges + 6 Jerks
16/13 Cal Ski
8 Front Rack Lunges + 8 Jerks
*Continue pattern for the remaining 13 min. (Cals = 20/16, 24/20, 28/23)

WOD Notes: Goal is to get to the round of 24/12, 20/12 (women). Barbell weight should be fairly light to where you can go unbroken through the round of 8, then have to break it up after that.

Assistance
a) Hollow Rocks: 30 Sec on / 30 Sec off x 8 Sets
b) One Arm Bent-over Rows – 4×10 (each arm)

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