Strength
a) Back Squat – 5×8 @ 70%+ (build to a heavy set of 8)
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 4 minutes. Try to go heavier than last wk.
Conditioning “16 Min Cap”
75 Burpee Box Jump Overs 24/20″ For Time
***Every 2 Minutes, starting at 0:00 do a 18/15 Cal Row
WOD Notes: Goal is to finish under the 16 Min Cap. If you don’t have a Dr’s Note, you must jump (no stepping). Use a smaller box if necessary. Reset the monitors each round.
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Pull-over (2 DB’s) – 5×8 Heavy