Strength
a) Front Rack Lunges (3″ deficit) – 5×10 (build to a heavy set)
b) DB Bent-over Rows (1 arm) – 5×10 (each arm – heavy!)
—Superset a/b every 4 min. Do all 5 reps first on one leg before you switch. We did same rep scheme 5×10 (3″ deficit on 3/6), so try to go heavier then or use the same weight as last week where there was no deficit.
Conditioning
5 RFT
25/20 Cal Row
15 Wall Balls 30/20# to 10/9.5ft
1 Rope Climb 20ft (no jump)
WOD Notes: Goal is 13-17 minutes. Reset monitors after each rd. WB should be unbroken each rd & use a heavier ball if possible. No jumping on the RC! Try to climb higher than you normally do since it’s only 1/Rd. RC sub = 10 Ring Rows.
Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) One Arm High Pulls – 4×12 (each arm)