Strength
a) RDL – 5×8 @ 65-70% (use straps)
b) Dips (Bar/Ring) – 5×8 (slow eccentric)
—Superset a/b every 3:30. Use a weight or band if necessary for part (b). Partner up to save time on cleanup.
Conditioning
For Time
50/40 Cal Ski
40 Box Jump Overs 24/20″
400m Sandbag Carry 125/90#
40 Box Jump Overs 24/20″
50/40 Cal Ski
WOD Notes: Goal is 14-19 minutes. The Carry is 200m on shoulder & 200m bearhug. You should try to do the entire 400m without dropping the bag/ball.
Assistance
a) 25 GHD Sit-ups + 25 Sec GHD Hold x 4 Sets
b) DB Reverse Flies – 4×15