.

Pre Wod/Skill Work
Row 500 Meters
20 Slam Balls


Strength: Dead Lift 3X3
Start your 3X3 @ 70% and finish @ 90/95%

5 Stone 2 Shoulder
The goal is always Body weight



WOD: As Many Reps As Possible
4 Minutes of Wall Balls 20# (14#)
3 Minutes of Double unders
2 Minutes of Knees 2 Elbows
1 Minute of Burpees