.

Pre Wod/Skill Work

Conditioning: 3 Rounds Not For Time Of,
Row 400 Meters
20 Slam Balls


Strength: Bench Press
2 X  10 - 2 X 8 - 2 X 6 - 2 X4 X - 2X2
50/60% - 60/70% - 70/80% - 80/90% - 90/100%


WOD: 3 Rounds For Time Of,
40 Steps Over Head Walking Lunge 45# (25#)
20 Sumo Dead Lift High Pulls 75# (55#)
20 Push Press 75# (55#)