Strength
a) Deadlift – 5×6 @ 75-80% (no touch n go)
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b every 4 min. Heavier than last wk for part (a)
Conditioning
10 RFT
10 Wall Balls 30/20# to 10/9.5ft
8 T2B
30 Double Unders
WOD Notes: Goal is 12-16 minutes. WB should be unbroken! T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 50 Singles or 60ft versa. Transition fast between movements!
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12