Strength
a) Hex Bar DL (use straps) – 5×5 + 15-20 sec march in place each set @ 75-80%
b) DB Strict Press – 5×6 (5 sec eccentric)
—Superset a/b every 4 min.
Conditioning
3 RFT
100 Double Unders
15 Push Press (increase by rd)
150m Sandbag Carry 125/90#
WOD Notes: Goal is 13-17 minutes. DU sub = 50-75 DU, 150 Singles, or 200ft versa. PP = M: 135/155/175#, F: 95/105/115# (60/65/70%). You should be able to go unbroken on round 1 then have to break up rounds 2 & 3 a few times. The carry is bearhug out to the “Old Evoqua” Sign and on the Shoulder on the way back.
Assistance
a) L-Sit/Tuck (pegboard) – 8×25 Sec (rest 60 Sec between)
b) DB Skull Crushers – 5×10