Strength
Back Squat – 5×3 @ 90%
—Rest 2 minutes between sets
Conditioning
15 Min AMRAP
15 Wall Balls 30/20lb
12 Bar Facing Burpees
9 T2B
WOD Notes: Rx’d for WB is 10′ (black line) men & 9′ (red line) for women & masters 55+. You must face the bar on the burpees. I think you will see at least two of these movements in 14.4, so I wanted to make sure you could practice them early this week. You should be going a little heavier than normal on the WB, but if you want to use same weight you normally do to move faster that’s fine.
