Strength
a) Bulgarian Split Squats – 5×5 each leg (heavier than last wk)
b) Strict Pull-ups (close grip) – 5×6 (Advanced = weighted)
—Superset a/b every 4 minutes. You may use a band if necessary
Conditioning “20 Min Cap”
3 RFT w/ Partner
250m Sled Drag 135/90#
30 GI Janes
60 Russian KB Swings 88/70#
WOD Notes: Goal is to get under the 20 min cap. You will drag the sled together, but split up after you come in. Partner A will do the 15 GI Janes while Partner B does the 30 Russian swings. Try to go heavy on the swings! The person doing the swings will finish much quicker than the person on the GI Janes.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×12 (pause each rep for 2 sec)