Strength
a) Push Press – Find a Heavy Single, then 2xME @ 70% (8-12 reps)
b) Tib Raises (against wall) – 3×25
—Superset a/b as needed. 18 Min Clock
Conditioning
For Time – w/ Partner
10 Deadlifts 315/205# (65%)
200m Ski
20 Deadlifts 315/205# (65%)
400m Ski
30 Deadlifts 275/185# (55%)
600m Ski
40 Deadlifts 225/155# (50%)
800m Ski
50 Deadlifts 225/155# (50%)
1000m Ski
WOD Notes: Goal is sub 20 minutes. First round of ski is 100/100, then 200/200, then 150/150, then 200/200/200/200, then 250/250/250/250. Break up DL as needed.
Assistance
a) Knee Raises (pegboard) – 10×10
b) Dips (ring/bar) – 5×8 (weighted = advanced)