“Strength does not come from physical capacity. It comes from an indomitable will.”
– Mahatma Gandhi
WOD
Strength
Alternating:
Ring Dip, weighted as able: 3×8, strict
Inverted Barbell Row: 3×15 (bar in rack, pull body to bar from hanging position)
Banded Tricep Extension: 3×15
Conditioning
4 Rounds for Time (20 min cap):
100M Single arm KB farmers carry (53/35)
10 Pullups
15 Pushups
20 Weighted KB Situps
Alternate which arm you carry with each round
Extra
Bench Press: 6 sets of 6 @ 90% of your heaviest set of 6 from last week
In as few sets as possible – 80 lateral HS steps (keep it 50/50 but break up as desired)
4 attempts Max HS walk