Strength
a) Hex Bar Deadlift (low handles) – 3×5 @ 75-80%, 2×3 @ 85-90%, 1×1 @ 95%+
b) 8 (DB Lateral Raise + DB Front Raise) – 4 Sets
—Superset a/b every 3:30. You may use a regular BB (not bike – 5:30am class), since there’s only 4 Hex Bars.
Conditioning
15 Min AMRAP
4/8/12/16/20/24/28 Cal Row
1/2/3/4/5/6/7 Wall Walks
***5 Laps Sandbag Bearhug Carry 125/90# after each round
WOD Notes: You may Bike (5:30am) if the class has more than 11 people, but if you already biked twice this week (which you shouldn’t have) row instead & let someone else bike. Goal is to get to the round of 28/7/5. If you complete that round proceed to 32/8/5. Girls will row the same cals for once. 1 Lap = 5 mats.
Assistance
a) L-SIt/Tuck (pegboard) – 8×25 Sec (rest 60 Sec between)
b) DB Seal Rows – 5×10 (heavy)