Strength
a) Back Squat – 10/8/6/4/2 (heavy for each set – no touch n go)
b) DB Bent-over Rows – 5×10 (each arm) – slow eccentric
—Superset a/b every 4 minutes. Start @ 65-67% for the set of 10 & increase 5% by set.
Conditioning
5 RFT
20/16 Cal Row
1 Rope Climb 18ft
10 Push Jerks @ 175/115# (60%)
1 Rope Climb 18ft
WOD Notes: Goal is 13-17 minutes. RC sub = climb 12-15ft, 2 up/downs, 7 ring rows, or 3 heavy pulleys. PJ should be unbroken but challenging for 10 reps. Use the Row to recover each round. Larger classes can either run/bike or have some people do the WOD in reverse.
Assistance
a) L-Sit/Tuck (parallettes) – 8×25 Sec (rest 60 sec between)
b) EZ Bar Skull Crushers – 4×12