Strength
a) Deadlift (mid grip) – 5×4 @ 75%+ (no touch n go).
b) DB Lateral Raises – 5×8 (pause & lower slowly)
—Superset a/b every 3 minutes. DL grip = in between normal grip & snatch. Try to go heavier than last Wk & use straps. Partner up to save time on clean-up & transition to the WOD quickly.
Conditioning
18 Min AMRAP
25/20 Cal Row or Bike (if you missed Monday)
60 Double Unders
45 Seconds DBall/Sandbag Bear Hug Hold 150/115#
WOD Notes: Goal is 5+ rounds. Bike if you missed Monday’s WOD & let people who came Monday row (talking about 5:30am class). DU sub = 30 DU, 100 singles, or 120ft versa. Classes other than the 5:30am, may do 6 laps (1 lap = 5 mats) bear hug carry, since it won’t be as busy. Try to march in place with the bag/ball (5:30am class).
Assistance
a) GHD Sit-ups – 6×15 (rest 30 Sec between)
b) DB Front Raises – 4×10 (pause each rep)
c) GHR – 4×15 (advanced = weighted)