Skill:
3x50 FT (25 FT R/L) - 1-Arm Overhead Dumbbell Walking Lunge @ moderate to challenging weight (down 25 FT Right + back 25FT Left = 1 50 FT 1-Arm OH DB Walking Lunge)
Strength:
Back Squat
+5-10# to Working Weight / Training Max
1x5@65%ww
1x5@75%ww
1x5-10@85%ww
REST
1xAMRAP@65%ww
WOD:
15 min AMRAP:
15/12 Cal Row
50 FT (25FT R/L) Overhead DB/KB Walking Lunge (50-53/30-35)
Accessory Work:
For Time:
5-4-3-2-1
Wall Walk / Partial Wall Walk / Box Walk / Floor Walk
10-8-6-4-2
1-Arm Devil Press (50/35) (5R/L, 4R/L, etc)
**Alt. b/t Wall Walk & Devil Press (e.g. 5 WW + 10 DP, 4 WW + 8DP, etc)