Strength
a) Deadlift – 5×6 @ 75%+ (no touch n go) – Build to a heavy set of 6
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30.
Conditioning
3 RFT w/ Partner
80/60 Cal Ski
4 (6 Laps Sandbag Carry 150/115# + 15 Weighted SIt-ups)
80 Wall Balls 30/20# to 10/9.5ft
WOD Notes: Goal is sub 35 minutes. Class is going to take around 75 minutes today with the strength & long WOD. Hold DB behind head for the weighted sit-ups or on chest if you want to make it easier (anchor feet). Switch every 10 cals for the ski. Partner A will carry sandbag (shoulder) 6 Laps while Partner B does the 15 sit-ups. You will switch & repeat again. 1 lap = 5 mats.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 90 Sec between)
b) DB Seal Rows – 5×10 (heavy)