Strength


OHS (Option to do Close Grip for Cycle) (Wk 1)
3 x 5 Working up to 60-70%
3 x 5 @ 60-70%

WOD


22 Min WOD 
3 Rounds of...
4 OHS 65/45
5 Pull Ups
[2]
3 Rounds of...
4 OHS 75/55
5 Pull Up
[3]
3 Rounds of...
4 OHS 95/65
5 Pull Ups
[4]
3 Rounds of...
4 OHS 105/75
5 Pull Ups

[5] 115/85, [6] 135/95, [7] 145/105

Mod Key

P: 45/35 add 5 total pounds at each new set of 3 rounds, MOD pull up
RX: As Prescribed
C: (1)95/65, (2)105/75, (3)115/85, (4)135/95, (5) 145/105, (6) 155/110, (7) 165/115, C2B

Extra Conditioning


200m Lunges

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Half Pigeon

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