Strength
a) Deadlift – 1×8 @ 75%, 1×6 @ 77%, 2×4 @ 80%, 1×2 @ 85%+
b) Dips (bar/ring) – 5×10 (advanced = weighted, beginner = banded)
—Superset a/b every 3:30. No touch n go for the Deadlifts.
Conditioning
800m Run For Time
—rest 2 minutes
3 RFT
100 Yard Sandbag Bear Hug Carry 150/115#
20 T2B
7 Wall Walks
Run 250m
WOD Notes: Goal is sub 3:30 for the 800m. This is our July Challenge! You will start at the Stop Sign and run up to the culda sac (not around it). If you don’t want to run, you can bike 2k or versa climb 400ft. Try to go heavy on the sandbag carry, since it’s only 3 rounds. T2B sub = T2R, leg raises, GHD SU, or weighted su. WW sub = 4-5 WW or 8 Shoulder taps/WW (elevate feet on box in pike position for advanced).
Assistance
a) GHD Sit-ups – 5×20 (weighted) -rest 45 Sec between
b) DB Bent-over Rows – 5×10 (each arm)