5/17/2023 – WOD

a) Deadlift – 5×5 @ 75-80% (heavier than last wk)
b) DB Bench Press – 5×8 (heavy)
—Superset a/b every 3:30. No deficit on DL. Partner up for DL to save time on cleaning up.

For Time w/ Partner
Buy In: 400m Sled Drag 200/150#
3 Rounds:
6 Rounds of “Cindy”
20 Dball/Bag over Shoulder 150/115#
Buy Out: 400m Sled Drag 200/150#

WOD Notes: Goal is sub 24 minutes. This WOD is prep work for “Murph” even though it’s much less volume. Scale the Sled if you can’t alternate jog/walk with it (RX is heavy). I’d recommend using a belt around the waist as well. 1 Round of “Cindy” = 5 PU + 10 Push-ups + 15 Air Squats. You will work at the same time & do 3 rounds each/rd. DBall/Bag is supposed to be heavy.

a) Tricep Pushdowns – 4×12 (bar pulley)
b) GHD Sit-ups – 2×35 + 2×15 (use weight for 2×15)

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