Strength
Every 2:30 x 6 Sets
a) Back Squat – 5 reps @ 70-82% (heavier than last wk)
b) Ring Rows – 8 Reps (5 sec eccentric)
Conditioning
For Time
50/42 Cal Row
100 Wall Balls 20/14# to 10ft
50/42 Cal Row
WOD Notes: Goal is sub 13 min. You should be able to string 20 wall balls at a time so go light if you can’t do that Rx’d.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) DB Reverse Flies – 4×15
This Weeks Schedule
Tuesday – 8am & 9am Classes + Open Gym 10am-11am
Wednesday – Closed
Thursday/Friday/Saturday – Normal
