Strength
a) Front Rack Lunges – 5×8
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 3:30. Heavier than last wk for part (a).
Conditioning
3 RFT w/ Partner
250m Sled Drag 180/135#
30 Deadlifts @ 65%
30 GI Janes
WOD Notes: Goal is sub 19 minutes. The sled drag is 125m Forwards + 125m Backwards. DL should be done in sets of 5. You will work at the same time for the GI Janes. Try to use a bar above your reach if you can do a strict pu. You may jump & pull right into the pull-up instead of doing a kip/swing.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Sets
b) DB Pull-over (2 DB’s) – 4×12 (control eccentric)