Strength
a) Walking Front Rack Lunges – 5x30ft (should be between 10-12 steps)
b) Strict Pull-ups (normal) – Find a max weighted pull-up if you didn’t last week, then 4×10
—Superset a/b as needed. 18 Min Clock to get this done. Build to a heavy set for part (a).
Conditioning
30-40-50 Reps of:
Wall Balls 20/14# to 10ft (RX+ = 30/20#)
Cal Row (Women = 25-35-40)
***100 Double Unders after each round
WOD Notes: Goal is sub 20 minutes. Yes – this is a lot of wall balls, since we haven’t done a lot of squats this week besides Mondays strength. WB should be done in 1-3 sets for the round of 30/40 & 4-5 sets for the round of 50. DU sub = 150 singles, 50-75 DU, or 200ft versa.
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×12 (heavy)