Strength
a) Specialty Bar Squat (Safety Bar, Camber, Yukon) – 5×3 (pause) @ 80%+, 1x ME @ 70% (8-12)
b) Strict Pull-ups (supinated) – 5×8
—Superset a/b every 4 min. Pause all 3 reps. Use a band if necessary for PU or do 5×4 negatives.
Conditioning “18 Min Clock”
90 Sec AMRAP x 12 w/ Partner (interval)
6 Dball Over Shoulder 150/115#
3 Wall Walks (RX+ = 5)
Max Cal Row
***Score = total cals w/ partner
WOD Notes: Goal is to have at least 30 Sec to sprint the row each round! Make transitions fast! Rowers should be lined up near the rig. Dball/bag should feel heavy, but try not to lose form! WW sub = 2 reps, 30 Shoulder taps, or 7 burpees.
Assistance
a) L-Sit/Tuck – 8×30 Sec (90 sec rest between)
b) DB Lateral Raises – 5×12