Strength – “Wk 7″
a) Back Squat – 3×5 @ 82%+, 2×3 @ 85%, 2×2 @ 90%
b) DB Pull-over (1 DB) – 5×10
—20 Min Clock to get this work done. Superset a/b as needed. Hold off on a heavy single today unless you feel strong.
Conditioning
10 RFT
5 Devil Press 50/35# DB’s
10/8 Cal Bike
WOD Notes: Goal is sub 15 minutes. You don’t have to reset the monitors each rd, so you won’t need chips or chalk to count.
Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)