Strength
Back Squat – 1 Min AMRAP @ 75%, 1 Min AMRAP @ body weight
—Rest 3 minutes between sets
Conditioning
10 Min AMRAP
10 Wall Balls 30/20lb
30 Double Unders
—Rest 5 minutes
10 Min For Max Distance on the Rower/Air Dyne
WOD Notes: Shoot for 10-15 reps for the 75% back Squat & 20+ reps on the BW BS. Scale down to 55% for BW BS if 20+ reps will be tough. Wall Ball height is 10′ for men & 9′ for women, since it’s a heavier WB. Scaling for DU are 75 singles or 15 DU.
