Strength
a) Deadlift – 5×4 @ 80%+ (no touch n go)
b) DB Strict Press – 5×8 (heavy)
—Superset a/b every 4 min. Heavier than last wk for part (a)
Conditioning
5 RFT
50 Double Unders
10 Overhead Squats 135/95#
15/13 Cal Ski
WOD Notes: Goal is 9-14 minutes. DU sub = 75 singles or 100ft versa. OHS should be unbroken each round & use around 50% of max. You may sub front squats if OH mobility is limited.
Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Skull Crushers – 4×12