Strength
Shoulder Press 5×3 (90%), 1×5 (Tempo: 5 sec count when lowering. 65% of 1RM)
Conditioning
4 Rounds For Time
20 Wall Balls 20/14lb
20 KB Swings 70/53lb
400m Run
WOD Notes: Time Domain for this WOD is 15-20 min for Elite/Advanced. 20+min for novice/beginner. Manage rest if you break reps up into small sets. The last 400m run should be ALL OUT, so don’t make the famous statement, “I could’ve gone faster” when you finish the WOD.
Great job in the heat tonight everyone!