Strength
a) Deadlift (Hex or Barbell) – 5×2 @ 80%+ (build to a heavy 3), 1XME @ 70% (10+ reps)
b) DB Front Raises – 5×8 (3 sec eccentric)
—No touch n go for part (a). You may use a traditional bar as well if you want, since there’s only 4 hex bars. Partner up with someone else to make clean-up quicker & transition into the WOD.
Conditioning – “20 Min Cap”
3 RFT – “2024 Quarterfinals WOD #2”
50 Wall Balls 20/14/10#
50 Lateral Burpee Box Jump Overs 24/20″
WOD Notes: This WOD is going to be a grinder where you just gradually chip away at the reps. You may step-over the box if necessary, but if you wanted to compare your score to people on the games leader board it wouldn’t count.
Assistance
a) Face Pulls (pulley) – 4×12 (pause each rep for at least 2 sec)
b) L-Sit/Tuck (Pegboard) – 10×20 Sec (rest 40 sec between)