Strength
Front Squat – 6×4
—Start @ 75% & work up to a 4RM
Conditioning
For Time
20 Wall Balls (unbroken) 30/20#
Run 250m
20 Wall Balls
Run 400m
20 Wall Balls
Run 400m
20 Wall Balls
Run 800m
WOD Notes: WB must be unbroken every round! Time domain for this WOD is 12-17 minutes. If you can’t run you may row the same distance each round.
Welcome Ben!