Strength
a) Bench Press (w/ 3″ Board) – 5×5 @ 80%, 1xME @ 70% (no board)
b) One Arm Farmers Carry – 3×100 Yards (heavy!)
—Superset a/b every 3:30. For part (b), it’s 50 yards out to far curb w/ right arm & 50 yards back with left arm. Girls should be using 70#+ minimum on the carry & guys should be using farmers handle w/ 45# plates on each side minimum!! Use straps if necessary.
Conditioning
15 Min AMRAP
12 Burpees to Target
9 T2B
6 Sandbag/Ball over Shoulder 150/115#
WOD Notes: Goal is 6+ rounds. Use the same pull-up bar for the burpees & T2B if possible (height should be just above reach). Sandbag/ball should be heavy since it’s only 6 reps/Rd. Larger classes (5:30am) can share a bag/ball if necessary.
Assistance
a) Tabata Hollow Rocks – 30 Sec on / 30 Sec off x 10 Rounds
b) EZ Bar Skull Crushers – 5×10 (heavy)