Strength
a) Back Squat – 5×3 @ 80%+, 1×8-12 Reps @ 70%
b) Straight Arm Lat Pulldown – 5×10
—Superset a/b every 3 min
Conditioning
4 RFT
150m Sled Drag (75m Backwards + 75m Forward) 90/60#
20 T2B
10 Devil Press 55/40#
WOD Notes: Goal is 16-20 minutes. T2B sub = T2R, hanging knee raises, or incline leg raises (bench). DP should be a little heavier than normal. Larger classes – Some will have to start with DP & finish with the sled drag each round.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) One Arm Rows (pulley) – 4×10 each arm