9/5/2023 – WOD

Strength
a) Back Squat – 5×8 @ 65-75% (build to a heavy set of 8)
b) DB Pullover – 5×8 (3 sec eccentric – heavy)
—Superset a/b every 3:30.

Conditioning
5 RFT
18 Wall Balls 30/20# to 10/9.5ft
10 C2B Pull-ups  (RX+ = 12)
15/12 Cal Assault Bike

WOD Notes: Goal is 11-15 minutes. WB should be unbroken (or done in 2 sets) & C2B PU break up as needed. C2B sub = banded PU or lat pulldown (pulley). Reset monitors each round!

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Seated Bicep Curls (slight incline on bench) – 4×12 (same time)

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