Strength
a) Deadlift (normal grip) – Find a heavy single (90%+) or 4×8 @ 65-70% (no touch n go)
b) Dips (bar/ring) – 5×8 (advanced = weighted or use a band for novice)
—Superset a/b every 3 minutes. Partner up to save time on clean-up & transition to the WOD quickly.
Conditioning
10 RFT
10/8 Cal Bike
8 T2B
4 Power Cleans 205/135# (75%)
WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors on the bike & the 5:30 am class can have 2 people do 100ft on the versa climber (each rd) if there’s more than 15 people. PC should be fairly quick singles, since it’s only 4 reps but feel moderately heavy (take about 15-20 Sec).
Assistance
a) GHD Sit-ups – 10×12 (rest 30 Sec between)
b) DB Lateral Raises – 4×10 (pause each rep)
c) GHR – 5×8 (advanced = weighted)