Strength
Back Squat – Work up to a heavy 1RM for the day, then do 3×3 @ 90%
—Make sure to get at least 3 singles at 92% or higher
Conditioning
For Time
100 Double Unders
100 Wall Balls 20/14lb
100m Farmers Carry 70/53lb KB (2 Laps length of entire parking lot)
100 Cal Row
WOD Notes: Scaling for DU are 250 singles. Rx’d for WB is 10′ & 9′ for 55+ masters. You may scale weight on the farmers carry and use DB if necessary
4pm class finishing up 100 calorie row!