.

Pre WOD/Skill Work
Row or Run 400 meters. (Not for time)




WOD: For Time
3 Rounds of
7 Dead Lifts, 345#
7 Muscle Ups

3 Rounds of
21 Wall Ball Shots 20# (14#)
21 Toes 2 Bar

100 Foot Farmers Carry 100# (70#) Each Hand
28 Burpee Box Jumps 24# (20#)
100 Foot Farmer Carry 100# (70#) Each Hand
3 Muscle Ups