Strength
a) Box Squats (just below parallel) – 1×8 @ 65%, 4×5 @ 70-75%, 2×3 @ 80%+
b) Incline Bench Press – 6×5 @ 70%, 1xME @ 60% (10+ reps)
c) GHD Hip Extensions – 4×12 (weighted with DB behind head)
d) Decline Sit-ups (bench near water cooler) – 10×12 (rest 60 Sec between)
Conditioning
5 RFT
2 Laps Weighted Bear Crawl (2) 50/35# DBs
12 DB Pull-overs (2) 50/35# DBs
200ft Versa Climber
WOD Notes: Goal is sub 15 minutes. 1 Lap = 5 mats. Use the same DB’s for both bear crawl & pull-over if possible.