Strength
a) Back Squat – 5×4 @ 80-82% (heavier than last wk)
b) DB Pull-over (2 DB’s) – 4×12
—Superset a/b every 3:30. 4th rep for part (a) & 12th rep for part (b) should almost feel like you’re failing!!
Conditioning
12 Min AMRAP
Row For Total Calories
***Every 2 Minutes x 5 sets (starting at 0:00), do 18 Wall Balls 30/20# to 10/9.5ft
WOD Notes: Goal is to get 100/80+ cals total! The last round of Wall Balls is at the 8 min mark. You should be able to have at least 60 sec to row each round. You will have more time at the end of the WOD to accumulate cals on the rower. Try to go unbroken on the WB each set! Rowers will be set up near the rig to limit transition time.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) One Arm High Pulls – 4×12 each arm
REMINDER: 2nd Annual Spring Mount Ruck is this Saturday 11/9 @ 8am! Sign-up is on the class sign-up sheet! RX weights will be 40/25# (2 DB’s). If you have a pair of DB’s please bring them with your backpack!