Strength
Back Squat – 15 min to work up to a heavy single, then do 1×10 @ 80%
Conditioning
5 Rounds (interval style)
20 Wall Balls (unbroken) 30/20# to 10ft target
20/15 Cal Row
—Rest 2 minutes between rounds
WOD Notes: TD = Each rd should be between 1:30-2:30 since you should be going ALL OUT and transitioning quickly to the rower! Record your 5 separate scores. Pick a ball that you can go unbroken for all 5 rounds & only throw to the 10ft if you are capable of hitting it every time. Girls will row 15 cal.
Pull-up Challenge – Day 25
5×10 Strict C2B Pull-ups (normal grip)
—Accumulate 50 reps total if you can’t get 10 in a row.