Strength
a) Back Squat – 2×5@70-75%, 1×3@80%, 1×2@85%, 3×1@90%+
b) DB Pull-0ver – 4×12
—Superset a/b early on then focus on part (a). Work up to a heavy single (no pause)
Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
10 Laps Bearhug Sandbag Carry 125/90#
700/600m Row
WOD Notes: Goal is 15-19 minutes. 1 Lap = 5 Mats (goal is to go unbroken for the 10 laps, but if you have to put it down once that’s ok). Try to do WB in 1-3 sets/round.
Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Face Pulls – 4×12 (pause each rep)
REMINDER: “12 Days of RageMas” WOD is this Saturday. Group Picture & 100K Awards will be given in between classes.