Strength
a) Box Squat – 5×6 @ 70-75%
b) DB Pull-over – 5×10 (1 DB) – Heavy
—Superset a/b every 3:30. Reach hips back/down and pause on the box each rep. Box should be just below parallel. Stack plates if necessary.
Conditioning
4 RFT
150m Sled Drag 115/70#
5 Wall Walks (RX+ = 6)
25 Russian KB Swings 88/70#
WOD Notes: Goal is 14-18 minutes. The sled drag is 1/2 forward & 1/2 backwards. You should be able to walk fast or jog slow forward. WW sub = 40 Shoulder taps or 2-3 WW. Swings should be unbroken.
Assistance
a) Weighted Plank: 8 Sets: 45 Sec on / 45 Sec off
b) DB Seal Rows: 5×10 (elevate bench so you can reach full extension)