WOD
Strength
3 Sets
2.2.2.2 Close Grip Bench Press (3sec descent)*
6-8 BB Pendlay Rows (heavy)
*drop sets – 2 reps + 2 reps + 2 reps + 2 reps (stripping weight off each 2 reps)
Each set of BP is 8 reps, starting at a heavy weight and going lighter each drop set.
Conditioning
In Teams of 2 for Time, one partner working at a time:
10 Wall Walk
30 T2B
40/30 Calorie Row
400m Partner DBall Carry (80/50)*
40/30 Calorie Row
30 T2B
10 Wall Walk
*Perform 5 Bearhug DBall Squats every 50m (8 total sets)