Strength
a) Back Squat – 5×4 @ 80%+ (build to a heavy set of 4)
b) Straight Arm Pull-down (pulley) – 4×12 (slow eccentric)
—Superset a/b every 3:30. Try to go heavier than last wk.
Conditioning
For Time
20 Devil Presses 50/35#
800m Run
8 Rope Climbs 15ft (RX+ = 18ft)
800m Run
20 Devil Presses 50/35#
WOD Notes: Goal is 13-17 minutes. 800m Run sub = 400ft Versa Climber. RC sub = 10 up/downs or 50 Ring Rows. You may also climb 10-12ft as well.
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) Seated DB Bicep Curls – 4×12