Strength
a) Hex Bar Deadlift – 5×5 @ 75-82% (build to a heavy set of 5)
b) DB Lateral Raises – 5×10 (pause + control eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a)
Conditioning
15 Min AMRAP
12/10 Cal Row
120ft Backwards Bear Hug Carry 125/90#
4-6 Bar Muscle-ups or 8-10 C2B Pull-ups
WOD Notes: This WOD is meant to be active recovery with all the transitions, so don’t worry about pushing the intensity too much especially if you’ve been here everyday this week. The carry is 5 mats x 4 laps. Rowers can go outside for the later classes when it’s warmer out. C2B sub = chin over bar or banded pu.
Assistance
a) Hanging Windshield Wipers (pegboard) – 10×10
b) One Arm DB Bent-over Rows – 4×12 each arm