.

Pre WOD?Skill Work
Using the same weight for each set of lifts, being Front Squat and Back Squat. Increase load each set.
Front Squat: 2 Sets X 6 Reps - 2 Sets X 4 Reps - 2 Sets X 2 Reps
Back Squat: 2 Sets X 10 Reps - 2 Sets X 8 Reps - 2 Sets X 6 Reps
Each athlete will do a Front Squat and imeddiatly following, do a Back Squat to complete each individual set.



WOD: For Time
Run 400 Meters
21-15-9 rep round of
Wall Ball Shots 20# (15#)
Toes Through Rings
Run 400
9-15-21 rep rounds of
Wall Ball Shots
Toes Through Rings
Run 400